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I wake up at 3 am and I can't go back to sleep, what should I do?

Can't fall back asleep after waking up at 2, 3 or 4 am? Here's how to solve this distressing sleep problem....
Author: Patricia Alegsa
24-05-2024 13:43







  1. Stress and anxiety
  2. Hormonal or Nutritional Imbalances
  3. Physical health issues
  4. Inadequate Sleep Environment
  5. Strategies to sleep well again
  6. Relaxation Techniques
  7. Constant routines
  8. Control the sleep environment
  9. Avoid electronic stimuli
  10. Practice Sleep Hygiene
  11. Cognitive Strategies
  12. Get out of bed
  13. When to seek professional help

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The clock strikes 3 am and your eyes snap open.

Looking into the darkness of the room gives you a strange feeling of unease.

You wonder, once again, why you always wake up at this time and, above all, why it's so difficult for you to fall back asleep.

If this experience sounds familiar to you, you are not alone.

This phenomenon is more common than you think and has several possible causes and solutions.

Sleep consists of several 90-minute cycles, during which we go through different stages, from light sleep to deep sleep and REM (rapid eye movement) sleep.

Waking up at 3 am may coincide with the end of a sleep cycle, making us more susceptible to waking up and making it difficult to return to deep sleep.

Next, I will discuss the most common reasons for unexpectedly waking up at 2, 3, or 4 am and their solutions.



Stress and anxiety



One of my patients, Laura, a high-level professional, used to wake up at 3 am every day.

The culprit turned out to be accumulated work-related anxiety.

When we are constantly worried, our brain can become active in the early hours, triggering a state of alertness and difficulty falling back asleep.

Stress and anxiety are common culprits of insomnia. During moments of high emotional tension, the body can release stress hormones such as cortisol, which can disrupt sleep.

I suggest you read this article:

How to overcome anxiety: 10 practical tips



Hormonal or Nutritional Imbalances


During a consultation with Martín, a middle-aged man, we discovered that his nighttime awakening was due to hormonal changes, specifically in his cortisol levels.

In Martín's case, we made adjustments to his diet and lifestyle, and he found relief, managing to sleep through the night.

I address this issue in this article I wrote: The relationship between poor sleep and lactose intolerance



Physical health issues


Another patient, Elena, was facing a sleep apnea problem, which was waking her up several times during the night.

A medical evaluation and the use of a continuous positive airway pressure (CPAP) device allowed her to significantly improve her sleep quality.

Disorders like sleep apnea, restless leg syndrome, or hormonal problems can disrupt your sleep.

In these cases, the only possible solution is to consult a healthcare professional to rule out any underlying condition.



Inadequate Sleep Environment


Ana, a young mother, couldn't fall back asleep due to the noise and light seeping into her room.

Simple modifications, like installing blackout curtains and using a white noise machine, finally allowed her to rest through the night.

Consuming caffeine, alcohol, and other substances can interfere with sleep.

Additionally, using electronic devices before bed and lacking a consistent sleep routine can impact its quality.

An underutilized strategy for improving sleep, yet highly effective, is exposure to sunlight. It's very simple and very effective!

Learn more about this technique in this article:

Benefits of Morning Sunlight: Health and Sleep


Strategies to sleep well again


It is common for the reason that prevents you from sleeping well to not be unique, which complicates the diagnosis of the sleep problem. In fact, personally, I had to deal with sleep maintenance problems several years ago.

I tell you how I managed to solve my sleep problems in just 3 months in this other article that I suggest you schedule to read: I solved my sleep problem in 3 months: I tell you how

Anyway, I will leave you here general strategies that you should apply in your life to sleep better, regardless of what it might be



Relaxation Techniques



Laura, the patient I mentioned earlier, found meditation and deep breathing helpful.

Practicing the "4-7-8" technique (inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling slowly for 8 seconds) allowed her to reduce anxiety and improve her sleep.

I suggest you keep reading this other article that might interest you: The more you worry, the less you live


Constant routines


Maintaining a regular sleep routine is crucial.

Martín, one of my patients, after adjusting his diet and exercise, also benefited from going to bed and waking up at the same time every day, which helped to reprogram his internal clock.



Control the sleep environment


For Ana, it was essential to make sure her room was completely dark and quiet. Additionally, keeping the temperature cool makes a significant difference in her ability to rest.



Avoid electronic stimuli


Elena reduced the use of electronic devices before going to bed. The blue light emitted by phone and computer screens can interfere with the secretion of melatonin, the sleep hormone.

To read more about this topic, I suggest you read:Simple changes to reset your overstimulated nervous system



Practice Sleep Hygiene


Avoid heavy meals and alcoholic drinks before bedtime, practice regular exercise, and establish a relaxation routine before sleep have yielded positive results.


Cognitive Strategies


If your mind is active and you can't stop thinking, try the "thought pattern" technique.

Mentally repeat a calming word (such as "peace" or "tranquility") every time you find yourself caught in a spiral of thoughts.

I suggest you to read more strategies here:



Get out of bed


If you have been awake for more than 20 minutes, get up and engage in a quiet and relaxing activity until you feel sleepy again. Reading a book or listening to soft music can be helpful.


When to seek professional help


If you find yourself waking up at 3 am recurrently and the mentioned strategies don't seem to work, it could be helpful to seek guidance from a professional.

A psychologist specialized in sleep disorders can work with you to identify the underlying causes of your insomnia and develop a personalized treatment plan.

In some cases, cognitive-behavioral therapy for insomnia has proven to be very effective.

This form of therapy focuses on changing the thoughts and behaviors that perpetuate insomnia, helping you establish healthier sleep patterns.

In fact, it's the type of therapy I followed to resolve my sleep issues a few years ago, proving highly effective in improving sleep quality.

While there's no magic formula, with patience and persistence, it's possible to significantly improve your sleep quality.

My patients, with a combination of lifestyle adjustments and healthy sleep practices, have found the peace and rest they longed for, and you can too.






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