Why do I keep waking up at 3 a.m.?

Waking around 3 a.m. is common and usually normal. Sleep gets lighter as the night goes on, so small things like noise, light or a full bladder can wake you more easily in the early hours. One U.S. study found that 35.5% of people wake in the middle of the night on three or more nights a week.

Common reasons include a noisy or bright bedroom, needing the bathroom, stress or anxiety, pain, certain medications, and hormonal changes such as menopause. Sleep disorders such as insomnia or sleep apnea can also be behind it, and older adults commonly wake three to four times a night.

If you wake, keep the lights low, avoid your phone and try slow breathing. Looking at the clock tends to add pressure, so it helps to turn it away.

Talk to your doctor if the waking affects your quality of life, if you feel very sleepy in the daytime, or if a partner notices loud snoring or gasping. Those can point to an underlying condition that is worth checking.

Source: Sleep Foundation - Why Do I Wake Up at 3 am?

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