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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

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Formula 1’s chief executive has hinted that the organisation may have to consider ways of limiting Max Verstappen and Red Bull’s dominance next season. Verstappen secured a record 17th win of the 2023 campaign at the Brazilian Grand Prix and has long since sewn up a third consecutive world title. The Dutchman has dominated the sport since pipping Lewis Hamilton to the 2021 Drivers’ Championship. While dominance by a single driver or team is far from new, with Hamilton himself securing six titles in seven years between 2014 and 2020, the scale of Verstappen’s superiority has been striking. And while stressing that F1 could not be seen to be targeting the 26-year-old, Stefano Domenicali has hinted that measures may have to be put in place to allow other constructors to mount a more serious challenge. “I think if you look back at the dominance of a driver or a team, it’s always been a part of F1,” Domenicali said to Channel 4. “We need to consider one thing that for sure Max Verstappen has done and is doing an incredible job. We need to recognise that. “But if you see [the gaps in qualifying], it’s just incredible. If you look at the numbers of overtaking we are having the last two seasons, we are at the top of the scale. “We cannot be seen as a sport that is trying to do something against someone, that would be wrong. “On the other hand, the nature of Formula 1 is to make sure that next year the teams can give to the other drivers - that are very, very strong - the possibility to compete in that field.” Verstappen leads the Drivers’ Championship standings by a remarkable 266 points from teammate Sergio Perez. Only Ferrari’s Carlos Sainz at the Singapore Grand Prix has been able to break Red Bull’s monopoly on race wins this year. There are just two more races to come before the conclusion of the campaign, with a first trip to Las Vegas followed by the denouement at Abu Dhabi, where Verstappen secured a controversial first crown two years ago. Hamilton, who fell short on that occasion, raised eyebrows after racing concluded at Interlagos on Sunday when suggesting that Red Bull were so far ahead that other teams would find it too hard to close the gap for the next couple of years. “The Red Bull, I think, is so far away,” the British driver said. “I think they’re probably going to be very clear for the next couple of years. The next truly significant change to the sport is set to come in 2026 when new engine regulations will take effect. It is hoped that this will help level the playing field and attract new engine manufacturers to the sport, with a number already having expressed interest.

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