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You go to bed at a reasonable hour, only to wake up, glance at the clock—and it’s 3 am, again. We've outlined the causes of these middle-of-the-night awakenings, along with expert tips on how to finally put a stop to them.
9 Min Read | By Georgia Beech
Last Modified 12 November 2024 First Added 11 November 2024
We’ve all been there: no matter how early you go to bed, night after night, you find yourself wide awake at 3 am, unsure why. Surprisingly, the reason often comes down to your body’s natural rhythms. Each night, we move through cycles of sleep that affect when we feel most awake or deeply rested. To shed light on this pattern, we’ve put together a helpful guide on these cycles and other common causes behind these wake-ups.
A full night’s sleep might feel like one long, uninterrupted rest, but your body actually goes through several different sleep stages, all without you even noticing.
The four stages of sleep are referred to as N1, N2, N3, and REM. These stages include:
In a typical 8–10 hours of sleep, most people will go through these stages 4–6 times, depending on how quickly they fall asleep and how deeply they sleep.
According to a sleep study, more Brits tend to be night owls than early risers, with most people going to bed between 10 and 11 pm. This timing means that by 3 am, you would likely enter your third sleep cycle, which includes the vital REM stage crucial for mental restoration and overall well-being. Disturbances during the earlier stages—particularly the first two—can disrupt the structure and quality of sleep, creating a ripple effect that often shortens or reduces REM sleep. This can leave you feeling less rested and impact cognitive and emotional functions that rely on uninterrupted REM.
These are some of the most common causes of night-time awakenings that could disrupt your sleep.
Most people are in their third or fourth sleep cycle around 3 am, which may include lighter stages like N2 or REM. During these stages, your body is more sensitive to external or internal signals, such as a full bladder. This means that if you need the toilet, you’re more likely to wake up during this lighter phase rather than during deeper sleep earlier in the night.
Ageing plays a significant role in your sleep cycles; the older you get, the more likely you are to experience sleep disturbances. One of the main reasons sleep cycles change with age is due to shifts in circadian rhythms, also known as the internal clock, which can lead to sleep interruptions. A 2019 study found that 50% of adults over 55 had difficulty staying asleep and, therefore, experienced a poor night’s rest. This can also make you feel more tired earlier in the day and cause you to wake up earlier in the morning. Older individuals spend more of their sleep in lighter stages rather than deeper phases, making them more susceptible to waking up.
The transition into menopause is another common cause of nighttime awakenings. Hot flashes caused by estrogen withdrawal can make it difficult to stay asleep. For advice on reducing your body temperature, explore our tips on staying cool at night.
Similarly, your menstrual cycle brings its own set of hormonal shifts, including fluctuations in estrogen and progesterone. These natural changes can impact your sleep, sometimes causing discomfort and those annoying wake-ups during the night.
Worried about deadlines or financial burdens? If so, stress could be the main reason for your 3 am nightly awakenings. When you’re stressed, your sympathetic nervous system is activated, triggering the ‘fight or flight’ response. This can cause your heart rate to rise, making it harder to stay asleep. No wonder that endless to-do list is keeping you up at night.
Nightmares and bad dreams are another cause of waking up at 3 am, probably among the most unpleasant ones. Dipti Tait, an NSDR hypnotherapist and sleep expert, explains what happens when we experience nightmares:
‘Your critical mind is switched off. This means that, as we sleep, we believe whatever we see in our dreams… As a result, if your brain perceives you to be in a stressful situation, it says: “No, don’t relax.” Your body will release stress hormones such as adrenaline and cortisol, waking you up.’
If you’re struggling with unsettling dreams, explore practical ways to end nightmares and night terrors.
Our internal clocks respond to cues in our environment, such as light and noise. If streetlights or early morning sunlight are coming through your blinds, your body may interpret this as a signal to wake up. Additionally, sleeping with the window open can expose you to outdoor noises, such as passing cars or gusts of wind, which can interrupt your rest.
Sharing a bed can be comforting, but it can also affect your sleep quality. Disturbances like snoring, duvet-hogging, or teeth grinding can wake you up without you even realising it. Even a slight movement, such as your partner rolling over, can disrupt your rest if you’re in a lighter sleep stage. For tips on managing nighttime noise, check out our guide on sleeping when your partner is snoring.
While food provides us with energy, what we consume can also directly impact our rest. For example, research has found that people who don’t consume enough carbohydrates struggle to maintain a good night’s sleep.
Caffeinated beverages are also well-known for keeping us awake. Although caffeine is a fast-acting stimulant, it has an average half-life of five hours. So, if you have a standard 95-milligram cup of caffeinated coffee, after five hours, you will still have 47.5 milligrams in your system. However, those sensitive to caffeine may feel the side effects for even longer.
Sleep apnea is a disorder in which, when your muscles are relaxed, your airways close or narrow, preventing you from breathing properly. Your brain detects the lower oxygen levels in your blood and wakes you up to reopen your airway. These awakenings can be very brief, and you might not even remember them. However, in some cases, they could be the culprit behind waking up during the night.
So we’ve identified the common causes of waking up at 3 am, but what are the solutions?
According to the NHS, routines and good sleep hygiene are vital for a successful night’s rest. To create a bedtime routine, try going to bed and waking up at the same time every day and incorporate relaxing activities such as reading that your brain will associate with sleep. For tips on staying consistent, read our comprehensive guide on the importance of evening routines.
To prevent waking up at 3 am, aim to cut down on your liquid intake before hitting the sheets, especially alcohol. Sleep expert Dr Mariyam H. Malik, GP at Pall Mall Medical, says:
‘It’s important to stay hydrated, but try not to drink anything for about two hours before your usual bedtime. Go to the toilet before bed to empty your bladder.’
Practice mindfulness before you drift off to ensure your mind and body are prepared for sleep. Relaxing before bed can help reduce cortisol (the stress hormone) and lead to a more blissful night’s sleep. Some calming ways to unwind include:
For more mindful ways to improve your sleep, explore these calming relaxation techniques.
Studies agree that the ideal bedroom temperature for optimal sleep is between 15.5°C and 20°C. There are various ways to maintain a comfortable temperature in bed, such as switching to cooler bedding, selecting a mattress that retains heat, or using ActiGel® for a more refreshing feel. Additionally, you can adjust the temperature of the room by using a fan or keeping your window slightly ajar.
If you’re frequently woken up by your partner in the middle of the night, there are several ways to minimise these disruptions. For couples who battle over the covers or prefer different sleeping temperatures, try the Scandinavian sleep method, which suggests sleeping under separate covers.
You can also invest in a mattress designed to reduce motion transfer, such as our pocket spring mattresses, so you won’t feel their tossing and turning. Choosing a larger bed can also help give each of you more space. And if all else fails, consider the option of a sleep divorce for a more restful night.
Adjusting your diet can have a significant impact on the quality of your sleep. There are a few things you can add to your diet for better rest:
For more foods that can help improve your slumber, delve into our article on how your diet can affect your sleep.
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