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Ever find yourself awake, staring into space at four in the morning? Is it just a bad habit, or is there something more sinister going on? And why does it always seem to happen at 4am? “We start to experience less deep sleep after around four to five hours,” says Lisa Artis, deputy CEO of The Sleep Charity, who have partnered with Simba mattresses. And once we’re in that lighter sleep faze, we wake much more easily. If you generally fall asleep around 11pm – which is a very common bedtime, 4am wake-ups are more likely. And there are many factors leading to these inconvenient stirrings. Hormones “Sleep is guided by our internal clock or circadian rhythm. One of the most significant and well-known circadian rhythms is the sleep-wake cycle,” Artis continues. “Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Melatonin assists you in dozing off, while cortisol helps get you up, and keeps you awake,” she explains. Keeping an eye on your hormones is important in preventing those late-night wake-ups. “Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation,” says Dr Mariyam H. Malik, GP at Pall Mall Medical. Equally, pop your phone down for a bit. “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,” Malik adds. Diet Caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins could lead you to have a more disturbed night’s sleep, according to Malik. Sugar and carbohydrates may have a particular impact. “A diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night,” she says. “It’s unlikely you’ll feel hungry in the middle of the night if your blood sugar dips,” notes Artis, “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.” Protein can take the edge off your night-time hunger, she says, while magnesium is known to support sleep. Needing a wee Do you wake up needing to wee at the same time every night? “Try not to drink excessive amounts of fluids before bedtime,” advises Malik. “It’s important to stay hydrated, but try not to drink anything for around two hours before your usual bedtime. Go to the toilet before you go to bed to empty your bladder. ” Age and life stage “Sleep tends to become more disrupted as people get older,” Malik explains. “Sleep patterns change with age, and various factors can contribute to sleep disturbances in older adults. Some common reasons for sleep disruption in the elderly include changes in your circadian rhythm, decreased melatonin production, medical conditions or medications, and potential sleep disorders.” It can also affect women during the perimenopause. “The reproductive hormones – oestrogen and progesterone – are entwined with the sleep and relaxation hormones, melatonin and serotonin,” says Artis. “When oestrogen begins to fall before and during menopause, it can create a disturbance in the sleep-promoting hormone melatonin, meaning it can’t properly balance out cortisol. When this happens, the ability to fall and stay asleep is affected.” Recurring hot flushes, night sweats, dry skin, and low libido can signal waning oestrogen. Artis advises incorporating foods with high levels of phytoestrogens into your diet throughout the day to help with this. “Phytoestrogens imitate the natural estrogens found in your body. As a consequence, they can bind to your body’s oestrogen receptors and produce similar effects.” Try lentils, kidney beans, chickpeas, tofu, edamame, spinach, cauliflower and broccoli. Worrying Stress is not good for sleep. One study by Bupa even found that 32 million Brits wake up worrying about their health at precisely 4:05 am. The report, which surveyed 4,000 British adults, revealed that more than three-fifths of us wake up in the middle of the night. If you are finding yourself awake at all hours worrying, or waking up with stressful dreams, there are a few things that may help. “Keep a journal by your bedside and write down your worries before going to bed. This practice can help get your concerns out of your mind and onto paper, making it easier to let go of them temporarily,” says Malik. You may also want to “engage in mindfulness or meditation exercises before bedtime. Mindfulness can help you focus on the present moment, reducing anxiety about the past or the future.” Read More Men have a problem – and it won’t be solved by either Andrew Tate or Caitlin Moran Elon Musk reacts to ex-wife Talulah Riley’s engagement to Thomas Brodie-Sangster Thomas Brodie-Sangster references Love Actually in sweet engagement announcement with Talulah Riley Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

Lewis Hamilton said he could not wait for the season to end after he qualified only 11th for Sunday’s finale in Abu Dhabi – leaving Mercedes on the backfoot to salvage second in the Formula One world championship. As Max Verstappen put his Red Bull on pole position for the final race of his all-conquering campaign – with Ferrari’s Charles Leclerc runner-up and McLaren’s Oscar Piastri third – Hamilton was left staring at another abysmal performance in his underperforming machinery. Indeed, Hamilton, six tenths behind Verstappen and a third-of-a-second back from team-mate George Russell, who qualified fourth, even claimed there was something wrong with his car. His failure to progress to Q3 means the fight between Mercedes and Ferrari for second place in the constructors’ championship, worth nearly £10million, hangs in the balance. The Silver Arrows head their Italian rivals by just four points ahead of Sunday’s race in the desert. And Leclerc finished ahead of both Russell and Hamilton to hand Ferrari the initiative. “I don’t have any answers,” said Hamilton, who gloomily predicted his Q2 demise here 24 hours previously. “It is just a very unpredictable car and it has been all year. I wouldn’t say I am relieved, but I am definitely happy it is nearly over.” Hamilton’s comments were echoed by Toto Wolff. “I’m fed up with having explanations as to why it didn’t go well,” said the Mercedes team principal. “I’m happy that this was the last qualifying of the season and we will be back with a new car.” Hamilton’s poor result came after it emerged that his father – and one-time manager Anthony – had enquired about a seat for his son at Red Bull. Hamilton has recorded just one podium in his last six appearances following Mercedes’ tumble down the grid and he faces an uphill task to salvage a respectable result at the Yas Marina Circuit. “There is something not right with this car, mate,” said the 38-year-old on the radio as he shook his head. “The car is more inconsistent than ever before,” he later explained. “It is up-and-down from the moment you hit the brakes, the moment you turn, the moment you hit the apex, it is massively out of balance and hard to predict what is going to happen. “George and I set our cars up the same, but they don’t read the same so there is something not right on our side. I have been off all weekend and struggled. Eleventh…it takes some good going for me not to get into Q3.” Hamilton is third in the individual standings, 317 points Verstappen, with the Dutchman the overwhelming favourite to claim a remarkable 19th victory from the 22 rounds. Mercedes are a staggering 430 points behind the Dutchman’s Red Bull team, who have won every race bar one this year. Mercedes were handed a minor boost after Carlos Sainz was a surprise eliminated in Q1. Sainz bemoaned traffic for his lowly 16th grid slot. But Leclerc’s improvement on his final run, to finish just 0.139 seconds behind Verstappen, provides the Prancing Horse with a spring in their step. “The target is to beat Mercedes, so I hope Carlos gets a good start and joins me in the fight,” said Leclerc. “Let’s look to put both of our cars in front of Mercedes because finishing second in the constructors is all that matters to me.” Elsewhere, Lando Norris qualified a disappointing fifth after he got out of shape on his last lap. “I don’t know why it happened,” he said. “I’ve not done that all weekend so it’s frustrating. I’m just doing a s*** job on Saturday.” Asked if he was being too hard on himself, the 24-year-old replied: “Not at all. I was fighting for second and I end up fifth because of a stupid mistake. I’m too soft on myself.” Read More George Russell fastest as rookies handed chance in first Abu Dhabi practice Class action lawsuit filed over farcical start to Las Vegas Grand Prix Toto Wolff fuelled by ‘personal anger’ to help Lewis Hamilton win eighth title F1 Abu Dhabi Grand Prix LIVE: Qualifying updates and times at Yas Marina F1 grid: Starting positions for Abu Dhabi Grand Prix When does the Abu Dhabi Grand Prix start and how can I watch?