FLASH
Shkruar nga Pamfleti
Are you bothered by intermittent sleep and unpleasant awakenings at the same time, often in the middle of the night? You are not alone.
While we all know how important quality sleep is, there's an explanation for the regular early-morning wake-up call. A recent study by Bupa found that millions of Britons wake up at exactly 4:05am, often due to health concerns.
Even if you've tried lavender, relaxation techniques, or warm drinks, and sleep still eludes you, there is a solution.
As Liza Artis from The Sleep Charity explains, after four to five hours of sleep we start to enter lighter stages of sleep, so those who go to bed around 11pm often wake up around 4am.
Many factors affect sleep
Such awakenings can be influenced by a number of factors, one of which is hormones. Our sleep is governed by our internal clock - the circadian rhythm - and the hormones melatonin and cortisol, which follow a 24-hour cycle and regulate sleepiness, wakefulness and alertness.
Monitoring hormonal changes, especially in perimenopausal women, can be essential because a drop in estrogen is often associated with a range of symptoms such as hot flashes, night sweats, dry skin, and decreased libido; phytoestrogens may act similarly to natural estrogen because they bind to the same receptors.
Dr. Mariam H. Malik recommends incorporating calming activities before bed, such as reading, listening to relaxing music, or meditating, as well as avoiding blue light.
Electronic devices suppress melatonin, so it helps to leave your cell phone in another room and avoid screens for at least two hours before bed.
Dietary habits also play a role. Caffeine, large meals before bed, a sudden sugar surge, as well as a lack of magnesium or vitamin B, can disrupt a night's sleep.
Alcohol can wake you up when its effects wear off, and too much fluid in the evening leads to frequent urination at night, so experts advise moderate fluid intake and emptying the bladder before bed.
As we age, sleep patterns naturally change and melatonin production declines, often causing sleep disorders. Many older adults experience more frequent awakenings during the night and sleep disturbances as a result.
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