The real reason why you’re waking up at night.

Have you ever pondered the reasons behind those nocturnal awakenings, where you find yourself waking from sleep in the middle of the night? Sometimes, it's easily attributable to factors like your work schedule, a crying baby, or the simple need to visit the bathroom due to perhaps a bit too much water consumption before bedtime.

In cases where external factors such as these are at play, there's likely no cause for concern. However, if you discover yourself waking without apparent reason, unable to seamlessly get back to sleep, that's a different scenario altogether.

It's crucial to acknowledge that there's always a deeper explanation for these sleep interruptions. Delving into the root cause can be beneficial in understanding and addressing the issue effectively.

Lets face it, in my personal opinion, there is no such thing as Night owl as we like to believe. I think this is a choice.

Root causes for waking up at night - insomnia:

1) Stress, anxiety & depression

When lying in bed at night, your mind often recalls the day's events, including stressful moments. You might also think about upcoming tasks or worry about future events. These thoughts can trigger a "fight or flight" response, increasing cortisol production. Higher cortisol levels decrease melatonin production, as they have an inverse relationship. Less melatonin makes it harder to achieve deep sleep.

2) Lack of melatonin production:

Melatonin, often called the "sleep hormone," plays a crucial role in extending sleep duration, reducing the time it takes to fall asleep, and improving sleep quality. However, exposure to blue light from devices like TVs and smartphones can disrupt the natural production of melatonin by interfering with the signal to lower cortisol and increase melatonin at night. That's why I recommend using blue light-blocking glasses to help maintain a healthy sleep cycle.

You can find the ones i use here.. Foxman Frames

3) Gut issues:

A leaky gut can contribute to insomnia. Problems in your digestive system can trigger inflammation, potentially causing autoimmune problems and an increase in cytokine production. Elevated cytokines may lead to higher cortisol levels, impacting sleep.

4) Imbalanced hormones:

Serotonin, known as the "happy hormone," transforms into melatonin at night for better sleep. Maintaining sufficient serotonin during the day is crucial. Lower estrogen levels, especially during menopause, can reduce serotonin. Interestingly, most serotonin is produced in the gut. So, prioritising gut health is important before addressing other aspects.

5) Blood sugar dysregulation:

Blood sugar imbalances can raise cortisol levels, causing discomfort. High blood sugar can make you feel hot and irritable, making sleep difficult. Low blood sugar may lead to night time hypoglycaemia, causing restlessness, altered breathing, and shaking.

6) Nutrient deficiencies:

A study found that a lack of calcium, magnesium, and vitamins A, C, D, E, and K can affect sleep. Choosing your food wisely is crucial, but even with organic food, it's proven we may not get all needed vitamins. Soil tests show depletion in nutrients. That's why I advocate for supplements, but quality matters. Choose a functional medicine company testing for heavy metals and using absorbable forms of vitamins and minerals.

7) Lifestyle:

Poor lifestyle choices like an inflammatory diet, excessive alcohol, or too much coffee can lead to sleep deprivation. These habits elevate cortisol and reduce melatonin, preventing the body from focusing on repair and rejuvenation. Instead, it's busy fighting inflammation, depriving you of essential restoration.

Bottom line -

Experiencing mid-night awakenings is common, yet it might not be normal. I strongly advise tracking your sleep using affordable devices; having done so myself for an extended period, I've found it beneficial.

Keep in mind that sleep significantly impacts various aspects of your health. Research indicates its correlation with a decrease in lifespan. Moreover, the body requires sufficient deep and REM sleep for effective repair, restoration, and rejuvenation.

Do not hesitate to get in touch if you are struggling with sleep. Integrative health practitioners, including myself, can help identify underlying causes and provide personalised recommendations tailored to your body.