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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What the papers say Liverpool are yet to receive a bid for Thiago Alcantara despite interest from several foreign clubs. The Times says clubs in Saudi Arabia are among those keen on the Spanish midfielder, 32. Southampton full-back Tino Livramento, 20, would prefer a move to Newcastle over a return to Chelsea, according to the Daily Mail. Israel midfielder Oscar Gloukh, 19, is attracting interest from several top clubs, according to the Guardian. Arsenal, Manchester City, Manchester United and Tottenham are among those keen on the Red Bull Salzburg teenager. AC Milan have joined the race to sign Chelsea winger Callum Hudson-Odoi, reports the Metro. The England winger, 22, has decided to leave Chelsea during the summer. Social media round-up Players to watch Robert Sanchez: Manchester United have identified Brighton’s Spanish goalkeeper, 25, as a potential target, according to the Daily Mail. Folorin Balogun: Arsenal have placed a value of £50million on the USA striker, says the Daily Mirror. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

Chelsea remain confident in their pursuit of Moises Caicedo despite Liverpool's interest and Brighton's deadline, believing they have a superior offer to the player and that they can trump the Anfield club on price. The race has created another sub-plot to Sunday's meeting between the two teams at Stamford Bridge, as both clubs have gone for Caicedo and Southampton’s Romeo Lavia, in what almost appears a response to the other. Liverpool agreed a fee with Brighton on Thursday night, as confirmed by Jurgen Klopp, but it is felt by Chelsea that the 21-year-old Caicedo’s preference is to go to London. The Stamford Bridge hierarchy have indicated they are willing to go higher than Liverpool on price, which currently stands at a Premier League record of £110m. The big question is whether Brighton will accept that given they set a deadline of Thursday night for bids, but the likelihood is that money talks. Chelsea had made Caicedo their top midfield target in an area that needs strengthening, which is one reason he is so enthused on the move. Liverpool have yet to agree personal terms with the player. Read More Premier League LIVE: Harry Kane ‘stopped on way to Stansted airport’ as Bayern Munich move halted Liverpool set to break British transfer record with £110m Moises Caicedo deal Harry Kane’s Bayern Munich move in doubt after Tottenham last-minute U-turn

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Eddie Howe has told his Newcastle players they have to believe they can top their Champions League group after being pitched into battle with three of Europe’s giants. The Magpies, who will play in the competition for the first time in 20 years this season, will face French champions Paris St Germain, seven-times winners AC Milan and 1997 champions Borussia Dortmund as they attempt to reach the last 16. Nevertheless, TV pundit Owen Hargreaves, a Champions League winner with both Bayern Munich and Manchester United, insisted after the draw the Magpies could emerge from Group F as winners “if they get it right”. Howe said: “You have to believe that, yes. I’m not necessarily sure that should be the expectation, but I think we can. “I’ll let other people talk about what can and can’t happen. All I’m really focused on is what we can do internally, and that’s be our best. “Going back to the Liverpool game, for a long part of that game, I thought we were really, really good and you can still lose the game against high-quality opposition if you switch off for a couple of moments like we did, so we’re going to be feeling those effects again against elite teams. “We’re going to have to be concentrated and at our best right through the game to win.” Howe watched Thursday evening’s draw, which handed summer signing Sandro Tonali a return to former club Milan, with his staff and while there was a realism in their reaction, there was excitement too. Asked what their response had been, the 45-year-old said with a smile: “There was a bit of silence… for about an hour. No, there was silence for about 10 seconds.” He added: “When the dust settles down, you look at it with pure excitement, really. There’s no negativity from any of us internally towards the draw. “When you add it all together, I think it’s been a great thing.” For all the understandable excitement on Tyneside, Howe will push the Champions League to the back of his mind in the short term at least with important Premier League fixtures to come at Brighton on Saturday and then against Brentford at St James’ Park after the international break before the Magpies launch their European adventure. He said: “I don’t want to dampen it down, but the Premier League is huge for us and we still have games before the Champions League starts, so the Champions League will only really come into my focus when it’s our next game.” Defender Sven Botman is a doubt for the trip to the Amex Stadium having undergone a scan on the ankle he damaged during last weekend’s 2-1 defeat by Liverpool, as is midfielder Joelinton with a knee problem. Meanwhile, Howe has admitted his players may need to stay away from Newcastle city centre late at night after club captain Jamaal Lascelles was caught up in a violent incident in which he appeared to be acting as peacemaker. He said: “It would be nice in theory for us to be in the city centre with our people, but the reality is it’s probably not the best place for us to exist late at night.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live I love this team: Jurgen Klopp says Liverpool’s new midfield is ‘good business’ Manchester City sign Matheus Nunes from Wolves for £53million Chelsea and Manchester United kick off deadline-day moves