Why Do I Wake Up At 4 Am For No Reason

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Why Do I Wake Up At 4 Am For No Reason

Why Do I Wake Up At 4 Am For No Reason

Waking up by pressing two to three snooze buttons is a luxury problem. But waking too early when the hens are also sleeping (jokingly said) is a matter of concern. According to a survey, almost 35 percent of people wake up at night three times a week which is considered normal. Environmental factors like partner soring and changing room temperature may eventually wake you up sleeping. Most people tend to sleep back as they wake up.

Rolling up your eyes to check the cloth, and it’s again 4 am, and questioning yourself, why again?

If you are waking continually at the same time and struggling with falling asleep again, then there may be some other reasons beyond environmental factors. 

We will discuss every factor from scratch that depletes your sleep hours.

Circadian rhythm

There are several reasons someone can wake up at night when they’d like to be asleep. These elements may combine with your circadian rhythm or sleep cycle, among other physiological rhythms, to increase the likelihood that you will awaken at a particular time.

An internal 24-hour clock called the circadian rhythm triggers the release of certain hormones at various times of the day to either encourage sleep or revitalize the body and mind. We also go through four phases of sleep3 while we are asleep, with some parts of this cycle making it easier to wake up than others. Other variables that drive people to wake up at night may be combined with these preexisting cycles to produce regular waking up simultaneously.

Insomnia

Worried about your incompetent sleep hours, you may have insomnia. Common symptoms include:

  1. Feeling restless all the day 
  2. Not sleeping soundly and deeply
  3. Waking up too early in the morning and finding difficulty in sleeping again
  4. Sleeping in chunks

If you find yourself in any of these symptoms, this is a time to change your lifestyle. Several treatments like cognitive behavior therapy, a better lifestyle, and certain medications can treat your insomnia.

Stress

Yes, you sound right. Stress can be the leading cause of poor sleep. You might think once about the correlation between sleep and stress. Excessive stress hurts the overall body functioning, including sleep. Stress can also spoil the quality of your sleep. An excellent study has shown that people with high-stress levels have poor sleep quality. 

One study also has evidenced that power quality of sleep increases the level of stress. So these two factors go hand in hand with a person. 

Medications

Medications can be the cause of nightmares and sleep awakening. 

Beta-inhibitors:

These medicines are used to treat hypertension which impacts sleep by suppressing melatonin in the body. By inhibiting the body’s generation of melatonin15, drugs can affect sleep. Since melatonin encourages sleep, its suppression can make it challenging to get a good night’s sleep. According to research, melatonin supplements may help mitigate the adverse effects of beta-blockers on rest.

Diuretics:

By causing your body’s water content to decrease, diuretics assist lower blood pressure. However, you could discover that taking them causes you to urinate more frequently. You may find it difficult to fall back asleep if you often wake up during the night to use the restroom.

Antidepressants

Antidepressants aid in treating several mental health conditions, including depression. But a typical adverse effect of antidepressants is insomnia.

It is crucial to discuss any worries you have with your doctor if they relate to your current drugs.

Magnesium Deficiency 

Vitamin and mineral levels are the natural boosters of our health. Excess or deficiency may lead to severe health conditions. Lack of magnesium could be a cause of disrupted sleep. You should take foods rich in magnesium and iron that could help your sleep cycle. Spinach, peanuts, eggs, and broccoli are rich in magnesium which can treat your insomnia or poor sleep ability.

Hot bedroom 

On a lighter note, we can make surroundings responsible for the disruptive sleep. Regarding sleep, our bodies are too sensitive to the change in core temperature. The hot summer nights make it more difficult for most people to sustain rest.

By adopting the following techniques, you can peacefully sleep at night 

Make sure the bedroom where you sleep has maximum airflow. 

Check the material by which your mattress has been made. Foam mattresses can trigger body temperature. You can go with a naturally filling sprung mattress to keep your body cool through the night.

Make sure to keep a glass of water at the side table to keep yourself hydrated and supple. 

Age 

It might be an age factor if you cannot sleep at night or maintain your sleep. As we grow older, our body needs less sleep. Just keep your health and age gracefully. There is no other cure for aging, and you don’t need to panic in this case. 

Hormonal changes

Waking up at night might be due to hormonal changes. The hormonal shift in the female body is considered to be expected. In women’s stage of pregnancy, menopause and periods are when their body hormones change drastically. These conditions also make you sleep-deprived.

Trouble breathing

If you wake up at 4 am without any particular reason, you may have sleep apnea or trouble breathing. Sleep apnea is a condition when your breathing stops and starts at night, and you feel congested. Although that is not fatal, you should at least give a doctor a visit.

Sleep hygiene 

If you don’t fall into any of the conditions mentioned above, you should add certain things to your lifestyle that may give you a better life. 

  • Increase the exposure to light during the day. Try to get sunlight as much as you can. 
  • Reduce the blue light exposure when the sun sets. The blue light disturbs the circadian clock of your brain and reduces the amount of melatonin released. Electronic devices and televisions all emit blue light in massive amounts. 
  • Don’t consume caffeine late at night. Caffeine consumption gives your nervous system a boost of energy, and the natural sleep cycle of your body disturb.
  • Avoid irregular or long daytime naps.