Why do I keep waking up at 3am and can't go back to sleep?

If you wake up at 3 a.m. or another time and can't fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia.

healthline.com - Why Do I Keep Waking Up at 3 a.m.? Causes and Treatment - Healthline

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Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia. Altering your sleep habits, reducing stress, and seeing your doctor about factors that may cause disrupted sleep can help you avoid these unwanted awakenings. If you wake up at 3 a.m. or another time and can’t fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Waking up in the middle of the night isn’t uncommon. Most people actually awaken several times at night without even noticing because they fall back asleep quickly. Some of the awakenings are only seconds long. The length of each stage will vary throughout the night. You have longer deep sleep cycles earlier in the night and longer REM sleep cycles as morning approaches. REM sleep is lighter sleep when dreams most often occur. These cycles occur throughout the 7 to 9 hours of sleep adults typically need. Nighttime sleep involves multiple sleep cycles . It’s not uncommon to wake several times a night during these cycles, though most of the time you’ll go right back to sleep afterward. There are many reasons you may wake up at 3 a.m. You might frequently awaken during a time of stress. Or your 3 a.m. wake-ups may be a sign of insomnia. It may be difficult to identify the cause of these bothersome disruptions to your sleep, but here are some reasons you may find yourself awake at 3 a.m.

Stress

Stress may be the first thing to consider if 3 a.m. awakenings are a new thing. When you feel stressed, your body activates your sympathetic nervous symptom, and you may jolt awake in the middle of the night. You may experience an increased heart rate and blood pressure. These bodily changes can make it difficult to fall back asleep. Your stress levels may be elevated if something in your life is causing anxiety or worry. Stress could be related to changes or uncertainty surrounding your job, relationships, health, or finances.

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You should discuss your stress levels with your doctor if they’re prolonged. Therapy or lifestyle adjustments can also reduce stress.

Insomnia

Insomnia is a diagnosable sleep condition in which you have difficulty falling back asleep after waking at night on a regular basis. A significant portion of the population experiences insomnia. One study found that 10% to 20% of the population has insomnia and that the rate increased to 40% in older adults.

Aging

Aging plays a huge role in your sleep cycles. When you get older, your sleep cycles change, you may take medications that alter your sleeping patterns, and you might develop another condition that impacts sleep. As you age, the quality of your sleep decreases, as you spend less time in deep sleep. Therefore, you’re more prone to awakenings from external factors like noise and light. Your sleep-wake times may also shift with age. You may go to bed and wake up earlier than you did at a younger age. Discuss age-related sleep changes with your doctor if you experience insomnia or find yourself on an odd sleep schedule. One study showed that cognitive behavioral therapy and light therapy can improve sleep quality.

Medications

You may take a medication that interferes with your nightly sleep. These can include: Talk with your doctor if you suspect a medication is causing you to wake up in the middle of the night. You may be able to try another medication for your condition or practice lifestyle modifications that promote quality sleep.

Other health conditions

You may develop a condition that affects your sleep and causes a 3 a.m. wake-up. Some of these conditions include:

Sleep apnea: This condition causes you to stop breathing during your sleep.

This condition causes you to stop breathing during your sleep. Gastrointestinal reflux disease (GERD): GERD causes heartburn or indigestion.

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GERD causes heartburn or indigestion. Arthritis: This type of inflammation makes moving your joints very painful. This type of inflammation makes moving your joints very painful. Restless leg syndrome (RLS): RLS causes your legs to feel jumpy. RLS causes your legs to feel jumpy. Depression: Depression is a mood disorder in which feelings of sadness, loss, or anger interfere with your daily life. Depression is a mood disorder in which feelings of sadness, loss, or anger interfere with your daily life. Neuropathy: With this disorder, you experience tingling in your arms and legs. With this disorder, you experience tingling in your arms and legs. Enlarged prostate: An enlarged prostate can cause a man to feel the urge to urinate frequently. An enlarged prostate can cause a man to feel the urge to urinate frequently. Menopausal symptoms: Night sweats or hot flashes may awaken you. Treating an underlying condition may help you sleep better and manage insomnia. If you suspect you have one of these conditions, your doctor can help diagnose and treat it.

Lifestyle choices

Preparing yourself for quality sleep is very important. Not practicing good sleep hygiene may cause nighttime awakenings. Poor sleep hygiene can be caused by:

looking at computer or cellphone screens close to bedtime

drinking alcohol or caffeine before bedtime

eating too close to bedtime

eating spicy food in the evening

smoking

sleeping somewhere that isn’t conducive to sleep

taking naps too late in the day

not getting enough exercise

Changing these habits can improve your sleep significantly. Talk with your doctor if you think that you need professional assistance making some of these lifestyle adjustments.

healthline.com - Why Do I Keep Waking Up at 3 a.m.? Causes and Treatment - Healthline