You fall asleep just fine, but somewhere around 3am, your eyes open. You’re wide awake. Maybe anxious. Maybe just… alert.
And then you lie there. Again. Every night.
If this sounds familiar, you’re not alone — I’ve dealt with it myself from time to time. Here’s what might be causing it — and a few simple ways to fix it.
1. Stress hormones kick in too early
Cortisol starts rising in the early morning, but if you’re under stress, that rise might come too soon. Your body thinks it’s time to act — not sleep.
What to try:
Avoid screens before bed. Write down your worries. Try deep breathing or a short guided meditation before sleep.
2. Low blood sugar wakes you up
If you eat too little before bed, your blood sugar might drop overnight. Your body releases adrenaline to bring it back up — and suddenly, you’re awake.
What to try:
Eat a small snack before bed. Something with protein and complex carbs works best (like a banana with peanut butter or a boiled egg with toast).
3. You wake at the end of a REM cycle
Around 3am, you’re often finishing a dream. If something interrupts you right then — noise, temperature, tension — you might not fall back asleep.
What to try:
Make sure your room is dark, quiet, and cool. Earplugs, blackout curtains, and even white noise can help.
4. Your mind kicks in
Sometimes the body’s fine, but the brain starts running. Plans. Regrets. Random thoughts. And you’re stuck in your head for an hour.
What to try:
Don’t pick up your phone. Don’t overthink it. Focus on your breath. The 4-7-8 breathing trick works for many.
Wrapping it up
Waking up once at night is normal. But waking at 3am every night — and struggling to get back to sleep — is often a sign something’s off.
Listen to your body. Adjust what you can. Fortunately, many times the situation can fix itself as time goes on, even if any of these don’t immediately work.
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