Written by Mervat Rashad Friday, September 15, 2023 04:00 AM
Have you ever woken up at four in the morning and sat staring into space? Is it just a bad habit, or is there something worse hiding behind it? Why does this situation always seem to happen at four in the morning? Here are the reasons and factors leading to this Sleep disturbance According to what was published by the British newspaper “The Sun”.
Lisa Artis, deputy chief executive of The Sleep Charity, said: “We enter the phase of lighter sleep four or five hours after we go to sleep, and when we reach that phase of lighter sleep, we can wake up much more easily, even if you fall asleep around 11 p.m. “Many people go to sleep at this time – so you are more likely to wake up at 4 a.m..”
Factors leading to this sleep disorder:
Hormones
“Our sleep is governed by our internal clock, or circadian rhythm, and one of the most important and well-known circadian rhythms is the sleep-wake cycle,” Artis explains.
She continues, saying, “Our sleep is regulated by two types of hormones: melatonin and cortisol, which follow a regular pattern that lasts 24 hours. Melatonin helps us relax and sleep, while cortisol contributes to waking the person up, alerting him, and helping him stay awake.”
For her part, Dr. Maryam Malik, a public health physician in Britain, said: “Practice an activity that helps calm and relax before sleep, such as reading, listening to calm music, or practicing relaxation techniques such as deep breathing or meditation, and stay away from your phones.”
Dr. Malik added: “Blue light from electronic devices can reduce the secretion of melatonin. Screens should be avoided for at least two hours before sleep, or blue light filtering technology should be used, and it is better to charge phones in another room during the night.”
Diet
Excessive caffeine, eating fatty meals, sugar, and a deficiency of magnesium or vitamin B group may lead to increased sleep disturbances, and sugars and starches may affect the body in particular.
Dr. Malik said: “Eating too much sugar and starches may cause the blood sugar level to fluctuate, which prompts a person to wake up at night.”
Do you wake up needing to use the toilet at the same time every night?
Malik advises you to “try not to drink large amounts of fluids before bedtime. It is important to keep your body hydrated, but try not to drink anything about two hours before your normal bedtime, and go to the toilet to empty your bladder before bed.”
Age and life stages
Malik explains, “Sleep often becomes more disturbed as we age. Sleep patterns change with age, and several factors can contribute to sleep disturbance in older adults. Some common causes of sleep disturbance in the elderly include changes in circadian rhythms, increased “Producing melatonin, suffering from certain medical conditions or taking medications, and potentially developing sleep disorders.”
2023-09-15 01:00:00
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