Why You Keep Waking Up at 4 AM - Hidden Causes and How to Stop It

If

you often find yourself waking up at 4 am, it is not just a coincidence. According to experts, there could be a legitimate reason behind these sleep disruptions. While no one wants to begin their day lying fully awake and staring into the darkness, it just makes you more tired, groggy, and not able to focus. Experts believe you may experience less deep sleep after around four to five hours. However, as you transition into lighter stages of sleep, there are greater chances of waking up without meaning to. While initially it may seem harmless, there are many underlying issues that you can blame. Several factors that can lead to these early awakenings include:

Hormonal imbalance

Hormonal imbalances significantly disrupt sleep as they affect key hormones like cortisol, melatonin, estrogen, and progesterone, which not only cause insomnia but may also cause hot flashes, night sweats, and poor sleep quality. In women, doctors say it mostly happens during menstrual cycles, pregnancy, and menopause – but can also be due to conditions like PCOS and thyroid. According to experts, an imbalance in hormones can lead to disruption of the circadian rhythm, which makes you wake up at 4 am consistently. Also known as hormonal insomnia, the condition not only disrupts your sleep but also:

• Causes difficulty falling asleep after going to bed
• Making you unable to fall back asleep
• Waking up earlier in the morning than planned
• Difficulty maintaining a regular sleep schedule
• Causing fatigue, irritability, or difficulty concentrating due to lack of sleep

Food choices

Your food choices are instrumental in your health and long-term well-being. According to experts, those who are addicted to caffeine, alcohol, or sugar are mostly devoid of nutrients like magnesium or B vitamins that would interfere with their sleep. While you may not experience hunger if your blood sugar drops during the night, it is best to choose protein-rich and magnesium-abundant foods like hard-boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, and chicken rather than bingeing on carbohydrate or sweet-based snacks that just make you hungrier and less sleepy. Experts say protein not only satisfies your night-time appetite but also promotes uninterrupted sleep.

Digestive issues

Many conditions, like gastroesophageal reflux disease, hiatal hernia, and gastritis, lead to routine nighttime awakenings due to body and head position triggering symptoms. With a hiatal hernia, turning on your side and pulling your knees to your chest can cause the esophagus to bulge into the chest cavity, triggering reflux, which leads to heartburn, which is extremely discomforting and painful.

Tips to sleep through the night

If you are among those whose sleep gets disrupted by waking up at 4 am, try following these healthy sleep tips:

• Avoid caffeine and alcohol
• Increase daytime light exposure
• Try regular workouts, which include yoga
• Avoid eating late in the evening
• Keep your bedroom dark and quiet