Why you may keep waking up at 3am

Waking in the early hours, such as at 2am or 3am, is part of the natural sleep cycle. We go through several sleep cycles – from light to deep sleep and REM – through the night and become briefly aware of our surroundings between each one.

Most of the time, we don’t remember because these moments are fleeting. However, if you wake at 3am, you’ve probably already had several hours of sleep and so the sleep pressure is reduced, which may make it more difficult to fall back to sleep.

There can be other factors playing a part in waking in the middle of the night:

– Stress – this is something to consider if waking up at 3am is a new thing. Stress can cause your sympathetic nervous system to activate and wake you up. It can be related to anxiety or worry around work, family, money or health. If your stress levels are prolonged, it may be worth discussing this with your GP.

– Aging – your sleep cycles change when you get older and the quality of your sleep decreases making you more prone to waking up. You are more susceptible to being woken by light or noise and your natural circadian rhythm shifts.

– Medications – taking certain medications, such as antidepressants, corticosteroids and diuretics, may cause you to wake in the middle of the night.

– Lifestyle choices – alcohol, caffeine, eating late, spicy food, smoking and lack of exercise can also contribute to night-time waking.

Why you may keep waking up at 3am

When night waking becomes a sleep problem

Waking in the early hours can become a problem for you if it’s a regular event. If it is occurring most nights, at the same time, and it’s difficult to get back to sleep, you may find that it impacts on your focus, energy and overall mood.

We refer to this pattern of waking up in the night as sleep maintenance insomnia or middle-of-the-night insomnia. It usually occurs when people wake up multiple times during the night and then struggle to fall back to sleep.

When night waking becomes a sleep problem

What you can do when you wake up in the early hours

It’s always best to avoid clock-watching and phone use if you can, keeping lights low and stimulations minimal.

Calming the body rather than trying to force sleep is a better solution.

If you’re finding it difficult to fall back to sleep, get up and make yourself comfortable; read a book or listen to some gentle music. You can try again when you’re feeling sleepier.

We have some extra tips for helping you sleep, if you need them.

What you can do when you wake up in the early hours

If you need further help

If changing your sleeping habits and making lifestyle changes isn’t helping for occasional sleeplessness speak to your pharmacist for advice.

Sominex is a nighttime sleep aid to correct temporary disturbances of sleep and shouldn’t be taken for longer than seven days.

When used alongside good sleep habits, it can be used for short-term support when you are struggling to get to sleep or stay sleep.

It contains an active ingredient called promethazine hydrochloride, an antihistamine which has a sedative effect and is suitable for use by adults and children over 16.

If natural sleep does not return within seven days, speak to your doctor.

Always read the label.

Conclusion

Although occasionally waking up in the early hours is not unusual, it’s good to understand the possible causes and what can be done to help restore a normal sleep routine.

If you need further help