Why do some people wake up at 4:05 AM?
Millions of people wake up at 4:00 AM. A study in England found that 32 million Britons wake up at exactly 4:05 AM every night. Why is this?
Lisa Artis, deputy chief executive of The Sleep Charity, a charity that provides support for people with sleep problems, says: "We enter the lightest stage of sleep after four or five hours of sleep." When we reach this lighter stage of sleep, we can wake up much more easily.
If you go to bed around 11:00 PM in general - and many people go to bed at this time - then the chances of you waking up at 4:00 AM are higher. There are many factors that contribute to this sleep disturbance.
- Hormones
Artis explains that "what regulates our sleep is our internal clock or circadian rhythm, and one of the most important circadian rhythms, and the most well-known, is the sleep-wake cycle."
She continues, "Two hormones regulate our sleep: melatonin and cortisol. They follow a regular pattern that lasts 24 hours. Melatonin helps us to relax and fall asleep, while cortisol helps us to wake up and stay awake."
- Other factors
In addition to hormones, other factors that can contribute to waking up at 4:00 AM include:
- Stress: Stress can make it difficult to fall asleep and stay asleep.
- Hormonal changes: Women's hormones can change during perimenopause and menopause, which can lead to sleep disturbances.
- Diet and lifestyle: Eating heavy meals, drinking caffeine or alcohol before bed, and using electronic devices in the bedroom can all interfere with sleep.
- Tips for improving sleep
If you are having trouble sleeping, there are a few things you can do to improve your sleep quality:
- Establish a regular sleep schedule and stick to it as much as possible, even on weekends.
- Create a relaxing bedtime routine that helps you wind down before bed.
- Create a comfortable sleep environment that is dark, quiet, and cool.
- Avoid caffeine and alcohol before bed.
- Exercise regularly, but avoid exercising too close to bedtime.
- If you wake up in the middle of the night, get out of bed and do something relaxing until you feel tired again.
If you are still having trouble sleeping, talk to your doctor.