There could be a reason why people find themselves waking up between 2am and 4am every morning. There are a number of factors which contribute to waking up during the night, according to experts.
Research shows that we begin to experience less deep sleep after around four to five hours. This means that if we go to bed between 9pm and 11pm, we are more likely to wake between 2am and 4am. Dr Mariyam H. Malik, GP at Pall Mall Medical, said some dietary considerations can prevent these late-night wake-ups.
As reported by the Independent, a lack of magnesium can lead to a more disturbed night’s sleep. The essential mineral helps to relax muscles and regulate neurotransmitters, which play a role in sleep.
Malik added that caffeine, heavy meals, alcohol and sugar can all contribute to a bad night’s sleep. She said: “A diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night.”
Lisa Artis, deputy CEO of The Sleep Charity, explained: “It’s unlikely you’ll feel hungry in the middle of the night if your blood sugar dips, but to reduce ungodly hour awakenings, trial alternatives for your last meal or snack of the evening.”
“Instead of carb or sweet-based snacks, opt for protein-packed and magnesium-rich foods, like hard-boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, chicken thighs, or turkey.”
Malik also urges people to avoid using their phones before falling asleep. Instead, you should opt for “calming activities” or “relaxation techniques”.
She explained: “Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation.”
She added: “Blue light from electronic devices can suppress melatonin production. Try to avoid screens for at least two hours before bedtime, or use blue light filters. It is best to charge them in a separate room overnight.”