Sleep Issues: Why Do I Keep Waking Up At 4 AM?

Have you ever wondered why, despite a perfect bedtime routine, you find yourself waking up precisely at 4 AM? While the reasons behind this early awakening vary widely, they often reflect a complex interplay of hormonal rhythms, lifestyle choices, environmental factors, and genetic makeup. Recent advancements in genetic research have begun to unravel how our DNA can influence sleep patterns and susceptibility to sleep disturbances. In this article, we explore how the intersection of nature and nurture can make up predisposed to waking up at the same time every night.

Did You Know?

Lack of sleep or sleep disturbances are associated with harmful effects on health and performance. While the commonly discussed factors are diet and lifestyle, one of the hidden reasons behind sleep disturbances and disorders is genetics.

Learn more :

Causes Of Disturbed Sleep

Getting a good night’s sleep is relaxing, rejuvenating, and essential for the body. However, not everyone is blessed to get good sleep at night.

When you have a night of disturbed sleep at night, you wake up tired in the morning.

Though the amount of sleep one requires varies, adults must get seven to eight hours of it every day.

Several reasons can lead to disturbed sleep, such as:

• Stress due to a major life event
• Chronic stress due to everyday problems
• Uncomfortable bedroom environment
• Snoring partner or family member
• Drinking alcohol before bedtime
• Drinking caffeinated drinks in the evening or before bedtime
• Late-night eating
• Few medications
• Sleep disorders like insomnia
• Anxiety and depression
• Menopause
• Medical conditions like arthritis , asthma , Parkinson’s and Alzheimer’s
• Sleep apnea
• Working out too close to your bedtime routine
• Excessive use of digital devices, particularly before bedtime

Why Do I Keep Waking Up At 4 AM?

Our sleep cycle is part of our body’s clock called the ‘circadian rhythm .’?

This sleep cycle is regulated by light levels and temperature, which trigger brain chemistry.

Each cycle of sleep during the night is 90 minutes long, and during the deepest phase of this cycle, our brain is flushing away the toxins. Following this, we enter the REM phase.

The hormone melatonin guides REM sleep and allows us to fall asleep at bedtime.

During the early hours, the levels of melatonin fall, and cortisol levels rise, enabling us to wake up .

Studies have shown that the brain sorts out memories in the first half of the night, while the second half is for emotions.

The rising cortisol levels and dealing with emotional events or feelings may be why many people wake up at 3 AM or 4 AM daily.

Other reasons why you may be waking up in the middle of the night are:

• You are wearing uncomfortable or the wrong clothes to bed
• Your bedroom is too warm or cold
• Spending too much time in bed
• Increasing age
• Lack of nutrients like magnesium
• Conditions that cause increased frequency of urination
• Stress
• Unresolved emotional issues?

Genetics And Sleep Disturbances

Waking up at the same time every night or experiencing disturbed sleep can be a byproduct of many sleep aspects, including circadian rhythm, sleep disorders, etc.

1. Genetic Influence on Sleep Patterns: Some individuals may have a genetic predisposition that affects their sleep patterns. For instance, a study suggests that variations in the DEC2 gene are associated with shorter sleep duration , which could lead to more frequent awakenings.
2. Sleep Disorders and Genetics: Certain sleep disorders linked to disturbed sleep, such as familial advanced sleep phase syndrome, have a strong genetic component. This condition, characterized by early sleep times and, consequently, early awakening, can be traced back to specific genetic mutations.
3. Sleep Apnea Genetics: Obstructive sleep apnea , often causing individuals to wake up frequently during the night, can be influenced by genetics. Familial studies suggest a hereditary component to this condition, which could explain waking up at regular intervals.
4. Genetics of Circadian Rhythms: Our circadian rhythms , which regulate sleep-wake cycles, are partly determined by genetics. Variations in genes that control these rhythms can lead to disruptions in sleep patterns, possibly causing someone to wake up at the same time each night.

Though no single gene directly determines your likelihood of waking up at 4 AM every day, by influencing several aspects of sleep health, your genetics may still be contributing to this issue.

Is It Normal To Wake Up At The Same Time Every Night?

Most of us wake up at least once every night but should be able to return to sleep immediately.

Waking up at the same time every night is normal if it is due to the natural sleep cycle and not an underlying cause.

With age, sleep patterns change, and the brain adapts to this change.

If you are waking up at least three nights for three months or longer and experiencing daytime impairment due to persistent sleep issues, you must consult your doctor.

How To Avoid Waking Up At 4 AM?

To ensure you get a good night’s sleep and avoid waking up at 3 AM or 4 AM every night, here are a few handy tips for good sleep hygiene :

• Sleep and wake up at the same time every day
• Have a relaxing bedtime routine
• Avoid caffeine in the evening or night
• Avoid alcohol before bedtime
• Stay active during the day to build your sleep drive
• Avoid using screened devices in bed
• Do not spend too much time in bed
• Relaxation techniques like yoga and meditation may help improve sleep
• If something is bothering you, speak to someone or seek professional therapy

Summary: Why Do I Keep Waking Up At 4 AM?

1. Disturbed sleep is common and results from various causes like stress, health conditions, and medications.
2. The hormones melatonin and cortisol regulate our sleep cycle.
3. The rising cortisol levels around 3 AM or 4 AM with emotional sorting by the brain are probable causes why you wake up around the same time every day.
4. Genes that influence your chronotype, sleep duration, sleep pattern, and risk for sleep disorders may play a big role in your night awakenings.
5. It is normal to wake up at the same time every night, provided there is no serious underlying cause, and you have no trouble falling back to sleep.
6. Following good sleep hygiene can prevent you from waking up at the same time every night.

References

• https://www.sleepfoundation.org/sleep-hygiene/why-do-i-wake-up-at-the-same-time-every-night
• https://www.sciencedirect.com/science/article/abs/pii/S095943881630229X/

Originally published in https://www.xcode.life/genes-and-sleep/sleep-issues-wake-up-4-am/