Millions of people wake up at 4:05 AM: what disrupts sleep and how to combat it.

According to ТСН: Insomnia and constant waking up at 4:05 AM are unpleasant problems faced by millions of people, according to a study by Bupa.

"Even if you have tried lavender, relaxation techniques, warm drinks before bedtime, and other calming rituals but sleep still "escapes" — not all is lost," the article states.

Sleep expert Lisa Artis explains that about four to five hours after falling asleep, a person begins to experience "less deep sleep".

"That is, if you go to bed around 11 PM, the deepest phase of sleep ends at around 4 AM, and you transition into lighter sleep — hence the awakening," says Artis.

Reasons for Early Awakening

Hormones

One reason for early awakening is hormonal activity.

"Our sleep is governed by an internal biological clock — the circadian rhythm. The sleep-wake cycle is particularly important," notes the expert.

Sleep is regulated by two hormones:

• melatonin — helps you fall asleep

• cortisol — helps you wake up and stay alert

Their levels change throughout the day, and imbalance can lead to nighttime awakenings.

General practitioner Mariyam H. Malik recommends engaging in calming activities before bed: reading, listening to light music, doing breathing exercises or meditation.

"Doomscrolling" on the phone

Dr. Malik adds:

"The blue light from gadgets suppresses melatonin production."

So it's better to keep your phone in another room and avoid screens at least two hours before bed.

Eating Habits

Causes of nighttime awakenings can include:

• caffeine

• late heavy meals

• excessive sugar

• lack of magnesium or B vitamins

• alcohol

Although alcohol initially causes drowsiness, its effects diminish later, which can lead to awakenings. It can also make you get up to use the bathroom at night. Dr. Malik advises avoiding large amounts of liquid before bedtime.

Age

With age, sleep structure changes, and older people more often experience fragmented sleep and nighttime awakenings. Melatonin production also decreases. For women, perimenopause is often a cause.

"Sex hormones — estrogen and progesterone — are closely linked to melatonin and serotonin, which are responsible for sleep and relaxation," notes Lisa Artis.

Symptoms of decreased estrogen:

• night sweats

• increased sweating

• skin dryness

• decreased libido

Experts note that phytoestrogens, which mimic the action of the natural female hormone, can help.

It is also worth remembering that sleeping more than nine hours can be more harmful than lack of sleep.

Thus, to improve sleep quality, one should pay attention to the habits that shape our lives. Good sleep nights, regular physical activity, as well as avoiding stress and screen time before bed can impact your well-being. And the awareness that insomnia is a quite common problem can ease the stress associated with this phenomenon.