Food Consumption and Its Role in Energy Production
In a recent discussion at the Harvard T.H. Chan School of Public Health, healthy eating was just one of the topics on the table. Another health issue that caught everyone's attention was the enigma of waking up at 3 a.m. regularly and the associated itchy feet.
Itchy Feet: Causes and Relief
Itchy feet can be a pesky problem, often caused by poor foot hygiene, tight shoes, or socks, extended periods of wearing tight footwear, or even as a side effect of certain medications like antidepressants and blood pressure drugs. To alleviate the itch, soaking the feet in warm water with Epsom salts, applying over-the-counter hydrocortisone cream, or calamine lotion can provide relief. A study published in the Journal of Foot and Ankle Research links itchy feet to skin conditions such as athlete's foot and psoriasis.
Early Morning Waking: A Complex Puzzle
Waking up at 3 a.m. is often a complex interplay between an individual's biological rhythms, health conditions, mental health status, and sleep environment. Frequent waking at around 3 a.m. and related sleep disruptions can result from a mix of physiological, psychological, environmental, and lifestyle factors.
Physiological Factors
The body's internal clock, or circadian rhythm, controls sleep-wake cycles. Disruptions from aging or lifestyle changes can cause early awakenings like at 3 a.m. Elevated cortisol levels in the early morning can trigger premature waking, creating what some experts call a "3 a.m. perfect storm." This is especially noted in perimenopause and menopause. Melatonin decrease with age also impairs sleep quality and timing.
Health Conditions and Sleep Disorders
Conditions such as insomnia, sleep apnea, restless leg syndrome, anxiety, depression, chronic pain, GERD (acid reflux), nocturia (frequent urination at night), thyroid dysfunction, and night sweats or hot flashes, particularly common in menopausal women, disrupt sleep continuity. Neurological diseases like Alzheimer's involve circadian rhythm changes and may heighten night awakenings through increased metabolic activity and impaired protein clearance during sleep.
Environmental and Lifestyle Factors
Noise, light, temperature, alcohol and caffeine intake can all fragment sleep and cause awakenings. Stress and anxiety can provoke an overactive mind, leading to difficulty falling back asleep after waking.
Addressing Early Awakenings
Addressing persistent early awakenings typically involves improving sleep hygiene, managing underlying health issues, and consulting a healthcare professional when frequent sleep disruption affects daily functioning or suggests a sleep disorder.
Other Health Issues
The article also discussed various health issues and their potential causes, including itchy pubic hair, calf cramps that occur during sleep, and diabetes, particularly if accompanied by numbness or tingling sensations.
References
[1] Harvard T.H. Chan School of Public Health. (n.d.). Retrieved from https://www.hsph.harvard.edu/ [2] National Sleep Foundation. (n.d.). Retrieved from https://www.sleepfoundation.org/ [3] Mayo Clinic. (n.d.). Retrieved from https://www.mayoclinic.org/ [4] Alzheimer's Association. (n.d.). Retrieved from https://www.alz.org/ [5] American Psychological Association. (n.d.). Retrieved from https://www.apa.org/
