Always Waking Up at 3 a.m.? Here's What Your Body's Trying to Tell You

If you consistently wake up at 3 a.m., it could be a matter of habit, but it could also point to a sleep disorder or health issue.
Image Credit: TatyanaGl/iStock/GettyImages

It's 3 a.m. and your eyes pop open. Suddenly, you're wide awake. Like clockwork, you regularly rouse from sleep at the same time every night (whether it's 3 a.m. or not).

Advertisement

If this is you, you may be wondering, "What gives?"

Video of the Day

Video of the Day

While nighttime awakenings are pretty common and usually no big deal, sometimes they can indicate a more serious sleep disorder or health issue.

Here, Vishesh K. Kapur, MD, MPH, professor in the division of pulmonary, critical care and sleep medicine at the University of Washington, explains why you keep waking up at 3 a.m., and what you can do to get back to sleep.

1. Your Body Is Conditioned

Humans are creatures of habit. That means, once you lock in a certain behavior, it can be challenging to break. So, if you once had a reason to wake up at 3 a.m. (say, you worked the graveyard shift at your job or you cared for an infant), your body might just be accustomed to this wake schedule.

While the research isn't conclusive on this theory, Dr. Kapur agrees it's a possibility.

Advertisement

"I am not sure that the science behind this is known — and whether this is truly conditioning — but my guess is that the brain and body has awareness of important duties and is able to cause wakefulness at times when needed," he says.

2. You’re Sleeping Lightly at This Time

Throughout the night, you cycle through different phases of sleep. Spontaneous waking is more likely depending on which phase you are in.

Advertisement

"Much of sleep debt (what helps keep you asleep) is paid off in the first third of the night when we are in deep non-REM sleep (i.e., slow wave sleep)," Dr. Kapur says. "This means there is less sleep debt to help maintain sleep later in the night."

In other words, once your body gets what it needs, you'll have less deep sleep as the night progresses. So by the time 3 a.m. rolls around, you might be in a lighter sleep stage — REM sleep.

Advertisement

Advertisement

In fact, in REM sleep — the stage when most dreaming happens — you even have increased brain activity (similar to waking levels), faster breathing and a rise in heart rate and blood pressure, according to the Cleveland Clinic.

3. You Have Sleep Apnea

Sleep apnea — a sleep disorder characterized by periods of interrupted breathing — could be the reason for your 3 a.m. wakefulness.

Advertisement

"Sleep apnea can cause awakenings at any time of night, but perhaps it's more likely later in the night because sleep is lighter," Dr. Kapur says. Indeed, "sleep apnea is more common and severe" during REM sleep, he says.

These sudden stirrings can be accompanied by feelings of gasping or choking. Additional signs of sleep apnea include, per the Cleveland Clinic:

Advertisement

  • Snoring
  • Daytime sleepiness or fatigue
  • Restlessness during sleep
  • Dry mouth or sore throat upon awakening
  • Cognitive impairment, such as trouble concentrating, forgetfulness or irritability
  • Mood disturbances (depression or anxiety)
  • Night sweats
  • Frequent nighttime urination
  • Sexual dysfunction
  • Headaches

Warning

If you’re experiencing any of the above symptoms, see a sleep specialist who can properly assess, diagnose and treat your condition.

Left unchecked, sleep apnea can set in motion some serious health problems such as high blood pressure, stroke, cardiomyopathy (enlargement of the heart muscle), heart failure, diabetes and heart attacks, according to the Cleveland Clinic.

4. You’re Getting Older

Your 3 a.m. awakenings could be associated with your age.

Advertisement

"There is a tendency to not be able to sleep as long (or maintain sleep) as we get older," Dr. Kapur says.

That's because older folks spend fewer hours in deep sleep and, on average, stir from slumber three to four times per night, according to the U.S. National Library of Medicine (NLM).

Making matters worse, certain sleep-sabotaging issues such as frequent urination, discomfort or pain related to chronic health problems and sleep disorders — including insomnia and restless legs syndrome (a condition that causes an uncontrollable urge to move the legs) — tend to be common complaints in seniors, per the NLM.

Advertisement

5. You’re Drinking Too Much Alcohol (or Drinking Too Close to Bedtime)

While some booze before bed might initially help you relax, it can affect your sleep and lead to you waking up in the middle of the night.

"As alcohol is metabolized and its level [in the body] decreases, sleep is disrupted," Dr. Kapur says.

And the more you drink, the greater the disruption. Case in point: A 2013 review in Alcoholism: Clinical and Experimental Research concluded that high doses of alcohol can interrupt and reduce REM sleep and disturb slow wave sleep.

But it's not just the amount of alcohol you drink. ‌When‌ you drink matters, too. Indeed, drinking alcohol within four hours of bedtime brought on an increase in fragmented sleep, according to an August 2019 study in Sleep.

6. You Have a Circadian Rhythm Disorder

If you're struggling with daily sleep disruptions at 3 a.m., you could be dealing with a circadian rhythm disorder. Also called sleep-wake cycle disorders, circadian rhythm disorders happen when your internal clock becomes misaligned with your environment, according to the National Heart, Lung and Blood Institute (NHLBI).

While this type of sleep problem can be temporary (think: your sleep habits are temporarily disturbed due to travel), circadian rhythm disorders can also be chronic conditions caused by aging, genetics or a medical issue, per the NHLBI.

"Individuals with advanced sleep phase disorder will have a body clock that favors an early bedtime ‌and‌ wakeup time," Dr. Kapur says. This explains why your eyes might flicker open at 3 a.m.

In addition to frequent awakenings and poor sleep quality, other symptoms of a circadian rhythm disorder may involve, per the NHLBI:

Advertisement

  • Extreme daytime sleepiness
  • Decreased alertness
  • Problems with memory and decision-making

Tip

If your sleep disruptions are affecting daily functioning and quality of life, see a doctor who may recommend you undergo a sleep study. You may be living with a circadian rhythm disorder.

7. You Have a Nightmare Disorder

We've all been startled from sleep by an unsettling dream at one point. But if your sleep is consistently disrupted with bad dreams, you might have a nightmare disorder.

People with nightmare disorders may experience nightmares several times a night, which usually happen during the second half of the evening, according to the Mayo Clinic.

That's because, like other types of dreams, "nightmares are more likely to occur later in the sleep period when more REM sleep occurs," Dr. Kapur says.

Along with frequent bad dreams, signs of a nightmare disorder include, per the Mayo Clinic:

  • Major distress or impairment during the day (anxiety, persistent fear or bedtime anxiety)
  • Problems with concentration or memory (or you can't stop thinking about images from your dreams)
  • Daytime sleepiness, fatigue or low energy
  • Problems functioning at work, school or in social situations
  • Behavior problems related to bedtime or fear of the dark (typically found in children)

Though rare, nightmare disorders may be associated with factors such as stress, anxiety or other mental health issues, trauma, sleep deprivation and the use of certain medications or substances (such as alcohol or recreational drugs), according to the Mayo Clinic.

Tip

Nightmares are scary, and you don't have to navigate them on your own. Start by seeing your doctor to rule out any underlying medical conditions or medications that might be contributing to your nightmares. If stress, anxiety or another mental health issue is the root cause, see a therapist who can assist you in processing and better managing these feelings, and, hopefully, help you stop the nightmares.

What Can You Do to Prevent Nighttime Awakenings?

While avoiding 3 a.m. awakenings may not always be possible, here are some things you can do to ensure better quality sleep, per the NLM:

  • Avoid stimulants such as caffeine for at least three to four hours before bed
  • Don't take naps
  • Exercise at regular times each day, but not within three hours of your bedtime
  • Avoid too much stimulation, such as violent TV shows or computer games, before sleep
  • Practice relaxation techniques at bedtime
  • Do not watch television or use your computer, cell phone or tablet in the bedroom
  • Try to go to bed at the same time every night and wake at the same time each morning
  • Use the bed only for sleep or sexual activity
  • Avoid alcohol and tobacco products, especially before sleep

If you wake up and then struggle to fall back asleep, Dr. Kapur suggests the following best practices:

  • Don't check your phone (you don't want your brain to think it's time to wake up)
  • Get out of bed and do something relaxing until you feel sleepy again, like light reading, deep breathing or meditation
  • Avoid stimulating activities like watching TV or turning on any bright lights

When to See a Sleep Expert

If your nightly sleep disturbances cause you distress or start to interfere with your work performance, concentration or memory, consult with a sleep expert, per the Cleveland Clinic.

A specialist can help you get to the bottom of the problem and create a treatment plan for a better sleep.

references

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.

universo-virtual.com
buytrendz.net
thisforall.net
benchpressgains.com
qthzb.com
mindhunter9.com
dwjqp1.com
secure-signup.net
ahaayy.com
soxtry.com
tressesindia.com
puresybian.com
krpano-chs.com
cre8workshop.com
hdkino.org
peixun021.com
qz786.com
utahperformingartscenter.org
maw-pr.com
zaaksen.com
ypxsptbfd7.com
worldqrmconference.com
shangyuwh.com
eejssdfsdfdfjsd.com
playminecraftfreeonline.com
trekvietnamtour.com
your-business-articles.com
essaywritingservice10.com
hindusamaaj.com
joggingvideo.com
wandercoups.com
onlinenewsofindia.com
worldgraphic-team.com
bnsrz.com
wormblaster.net
tongchengchuyange0004.com
internetknowing.com
breachurch.com
peachesnginburlesque.com
dataarchitectoo.com
clientfunnelformula.com
30pps.com
cherylroll.com
ks2252.com
webmanicura.com
osostore.com
softsmob.com
sofietsshotel.com
facetorch.com
nylawyerreview.com
apapromotions.com
shareparelli.com
goeaglepointe.com
thegreenmanpubphuket.com
karotorossian.com
publicsensor.com
taiwandefence.com
epcsur.com
odskc.com
inzziln.info
leaiiln.info
cq-oa.com
dqtianshun.com
southstills.com
tvtv98.com
thewellington-hotel.com
bccaipiao.com
colectoresindustrialesgs.com
shenanddcg.com
capriartfilmfestival.com
replicabreitlingsale.com
thaiamarinnewtoncorner.com
gkmcww.com
mbnkbj.com
andrewbrennandesign.com
cod54.com
luobinzhang.com
bartoysdirect.com
taquerialoscompadresdc.com
aaoodln.info
amcckln.info
drvrnln.info
dwabmln.info
fcsjoln.info
hlonxln.info
kcmeiln.info
kplrrln.info
fatcatoons.com
91guoys.com
signupforfreehosting.com
faithfirst.net
zjyc28.com
tongchengjinyeyouyue0004.com
nhuan6.com
oldgardensflowers.com
lightupthefloor.com
bahamamamas-stjohns.com
ly2818.com
905onthebay.com
fonemenu.com
notanothermovie.com
ukrainehighclassescort.com
meincmagazine.com
av-5858.com
yallerdawg.com
donkeythemovie.com
corporatehospitalitygroup.com
boboyy88.com
miteinander-lernen.com
dannayconsulting.com
officialtomsshoesoutletstore.com
forsale-amoxil-amoxicillin.net
generictadalafil-canada.net
guitarlessonseastlondon.com
lesliesrestaurants.com
mattyno9.com
nri-homeloans.com
rtgvisas-qatar.com
salbutamolventolinonline.net
sportsinjuries.info
topsedu.xyz
xmxm7.com
x332.xyz
sportstrainingblog.com
autopartspares.com
readguy.net
soniasegreto.com
bobbygdavis.com
wedsna.com
rgkntk.com
bkkmarketplace.com
zxqcwx.com
breakupprogram.com
boxcardc.com
unblockyoutubeindonesia.com
fabulousbookmark.com
beat-the.com
guatemala-sailfishing-vacations-charters.com
magie-marketing.com
kingstonliteracy.com
guitaraffinity.com
eurelookinggoodapparel.com
howtolosecheekfat.net
marioncma.org
oliviadavismusic.com
shantelcampbellrealestate.com
shopleborn13.com
topindiafree.com
v-visitors.net
qazwsxedcokmijn.com
parabis.net
terriesandelin.com
luxuryhomme.com
studyexpanse.com
ronoom.com
djjky.com
053hh.com
originbluei.com
baucishotel.com
33kkn.com
intrinsiqresearch.com
mariaescort-kiev.com
mymaguk.com
sponsored4u.com
crimsonclass.com
bataillenavale.com
searchtile.com
ze-stribrnych-struh.com
zenithalhype.com
modalpkv.com
bouisset-lafforgue.com
useupload.com
37r.net
autoankauf-muenster.com
bantinbongda.net
bilgius.com
brabustermagazine.com
indigrow.org
miicrosofts.net
mysmiletravel.com
selinasims.com
spellcubesapp.com
usa-faction.com
snn01.com
hope-kelley.com
bancodeprofissionais.com
zjccp99.com
liturgycreator.com
weedsmj.com
majorelenco.com
colcollect.com
androidnews-jp.com
hypoallergenicdogsnames.com
dailyupdatez.com
foodphotographyreviews.com
cricutcom-setup.com
chprowebdesign.com
katyrealty-kanepa.com
tasramar.com
bilgipinari.org
four-am.com
indiarepublicday.com
inquick-enbooks.com
iracmpi.com
kakaschoenen.com
lsm99flash.com
nana1255.com
ngen-niagara.com
technwzs.com
virtualonlinecasino1345.com
wallpapertop.net
nova-click.com
abeautifulcrazylife.com
diggmobile.com
denochemexicana.com
eventhalfkg.com
medcon-taiwan.com
life-himawari.com
myriamshomes.com
nightmarevue.com
allstarsru.com
bestofthebuckeyestate.com
bestofthefirststate.com
bestwireless7.com
declarationintermittent.com
findhereall.com
jingyou888.com
lsm99deal.com
lsm99galaxy.com
moozatech.com
nuagh.com
patliyo.com
philomenamagikz.net
rckouba.net
saturnunipessoallda.com
tallahasseefrolics.com
thematurehardcore.net
totalenvironment-inthatquietearth.com
velislavakaymakanova.com
vermontenergetic.com
sizam-design.com
kakakpintar.com
begorgeouslady.com
1800birks4u.com
2wheelstogo.com
6strip4you.com
bigdata-world.net
emailandco.net
gacapal.com
jharpost.com
krishnaastro.com
lsm99credit.com
mascalzonicampani.com
sitemapxml.org
thecityslums.net
topagh.com
flairnetwebdesign.com
bangkaeair.com
beneventocoupon.com
noternet.org
oqtive.com
smilebrightrx.com
decollage-etiquette.com
1millionbestdownloads.com
7658.info
bidbass.com
devlopworldtech.com
digitalmarketingrajkot.com
fluginfo.net
naqlafshk.com
passion-decouverte.com
playsirius.com
spacceleratorintl.com
stikyballs.com
top10way.com
yokidsyogurt.com
zszyhl.com
16firthcrescent.com
abogadolaboralistamd.com
apk2wap.com
aromacremeria.com
banparacard.com
bosmanraws.com
businessproviderblog.com
caltonosa.com
calvaryrevivalchurch.org
chastenedsoulwithabrokenheart.com
cheminotsgardcevennes.com
cooksspot.com
cqxzpt.com
deesywig.com
deltacartoonmaps.com
despixelsetdeshommes.com
duocoracaobrasileiro.com
fareshopbd.com
goodpainspills.com
kobisitecdn.com
makaigoods.com
mgs1454.com
piccadillyresidences.com
radiolaondafresca.com
rubendorf.com
searchengineimprov.com
sellmyhrvahome.com
shugahouseessentials.com
sonihullquad.com
subtractkilos.com
valeriekelmansky.com
vipasdigitalmarketing.com
voolivrerj.com
zeelonggroup.com
1015southrockhill.com
10x10b.com
111-online-casinos.com
191cb.com
3665arpentunitd.com
aitesonics.com
bag-shokunin.com
brightotech.com
communication-digitale-services.com
covoakland.org
dariaprimapack.com
freefortniteaccountss.com
gatebizglobal.com
global1entertainmentnews.com
greatytene.com
hiroshiwakita.com
iktodaypk.com
jahatsakong.com
meadowbrookgolfgroup.com
newsbharati.net
platinumstudiosdesign.com
slotxogamesplay.com
strikestaruk.com
trucosdefortnite.com
ufabetrune.com
weddedtowhitmore.com
12940brycecanyonunitb.com
1311dietrichoaks.com
2monarchtraceunit303.com
601legendhill.com
850elaine.com
adieusolasomade.com
andora-ke.com
bestslotxogames.com
cannagomcallen.com
endlesslyhot.com
iestpjva.com
ouqprint.com
pwmaplefest.com
qtylmr.com
rb88betting.com
buscadogues.com
1007macfm.com
born-wild.com
growthinvests.com
promocode-casino.com
proyectogalgoargentina.com
wbthompson-art.com
whitemountainwheels.com
7thavehvl.com
developmethis.com
funkydogbowties.com
travelodgegrandjunction.com
gao-town.com
globalmarketsuite.com
blogshippo.com
hdbka.com
proboards67.com
outletonline-michaelkors.com
kalkis-research.com
thuthuatit.net
buckcash.com
hollistercanada.com
docterror.com
asadart.com
vmayke.org
erwincomputers.com
dirimart.org
okkii.com
loteriasdecehegin.com
mountanalog.com
healingtaobritain.com
ttxmonitor.com
bamthemes.com
nwordpress.com
11bolabonanza.com
avgo.top