There’s something about being awake at 3 am that feels unsettling. You've slept, but nowhere near enough. For many, this is the time we lie awake, staring at the ceiling. If this happens to you, rest assured: you’re not alone. In fact, you’re part of a club that includes about one in three people.

But why do 3 am or 4 am seem to be the prime times for unwanted wake-ups? 

STRESS

We wake up several times each night as we move through sleep stages. When sleep is going well, we do not notice it. 

The stages of a typical night’s sleep. Notice how we approach wakefulness several times throughout the night.

Stress doesn’t necessarily wake us up more often, but it does heighten our awareness when we wake. Do you ever catch yourself going over a long mental to-do list in bed? Or replaying a conversation from two weeks ago? That’s stress hijacking your sleep.

A helpful tip is to keep a notepad by your bed. Writing down your to-do list before sleep can help calm your mind. Researchers have proved that this simple task reduces stress*. It should help prevent those early morning wake-ups from dragging on.

THE SLEEP CYCLE CONNECTION

It’s not just stress, though. Waking up at a specific time each night often aligns with your sleep cycle.

Most of us fall asleep between 11 pm and midnight, which makes 3 am the midpoint of our sleep. At this stage, our bodies enter more REM sleep, which makes waking up easier.

In the second half of the night, melatonin levels drop. Cortisol rises. Also, your adenosine sleep pressure decreases. Small triggers at the start of the night wouldn't wake you but would wake you fully at 3 am.

Dreams can also be emotional hotspots. Unfinished tasks and unresolved thoughts can stay in our minds. They may show up as anxiety dreams.

BREAKING THE CYCLE

So, how do we fight back against the 3 am wake-up? Here are the top two expert-backed tips:

1. SLEEP RESTRICTION: You want to get to a point where you sleep and wake up at the same time every day. As you know, routine anchors your internal clock. But, if you are struggling with early morning wake-ups, try restricting your time in bed. To start, wait until you feel truly tired to go to bed. This might be 60-90 minutes later than usual. Then, each week, try going to bed 15 minutes earlier. Keep this up until you're sure you're getting your 7-9 hours of sleep.
2. GET YOUR MIND OFF ITSELF: Try box breathing, guided meditation, or yoga nidra. Imagining a familiar walk in as much detail as possible is also a great way to relax and fall back asleep.

Alongside these two main tactics, you can also follow general sleep hygiene tips. 

1. MORNING SUNSHINE: Begin your day with bright light. This can help reset your circadian rhythm. Get the dressing gown on and have that morning coffee outside. Trust us, it works.
2. WIND DOWN WISELY: Avoid screens and stressful activities before bed. That late-night scroll through social media might be harming your ability to relax. Changing into dedicated sleepwear is a signal to the brain that it’s time to sleep.
3. MOVE MORE: Regular exercise helps you sleep better. Avoid intense workouts close to bedtime.
4. START TOMORROW TONIGHT: Try shifting your mindset. Going to bed isn’t the end of the day; rather, it’s the start of a new one. Reframing sleep this way makes it easier to view it as an investment. Spend a few moments reflecting on today and setting the to-do list for tomorrow. This simple practice can help calm your mind and prepare you for a strong start.
5. SET UP THE ROOM: Your bedroom should be cave-like; dark and cold. We’d also suggest getting rid of the alarm clock, especially if it gives off light. It can be tempting to check the time if you wake up at night, which will only add to your stress.
6. GET UP: If you feel like you’ve been awake for 30 mins and can’t get back to sleep, get up and change rooms. Your bed should be for sleeping only. Do something you find relaxing, like reading a book. But keep the light levels very low. When you feel sleepy again, go back to bed. Avoid looking at a clock or checking the time often.

WHEN TO SEEK HELP

If these strategies don’t work and you wake up at 3 am for more than three months, it's time to see a sleep specialist. Long-term sleep issues can become a habit. This makes it tough to break the cycle without help from a professional.

THE TAKEAWAY

You’re on the right path if you know why waking up at 3 am happens and are taking steps to improve your sleep hygiene. And remember, no matter if it's a short phase or a long-term challenge, there is always a way back to healthy sleep.

*Scullin, M. K., & Phillips, A. J. (2018). Completing tasks or just writing them down: The effects of to-do lists on sleep. Journal of Experimental Psychology: General, 147(1), 139–146.