Here's why you keep waking up at 3am every night
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Why do you keep waking up at 3am? It's called middle insomnia, and it makes it difficult to stay asleep. We share possible reasons and 6 effective solutions.
If the digits 3:00 a.m. have become an all-too-familiar sight on your clock, you're not alone. Waking in the middle of the night can be incredibly frustrating, and it happens to lots of people.
The reasons why are plentiful. Stress, lifestyle choices, your bedroom environment, and even medical conditions can contribute to nighttime waking. Being up regularly during the night affects how you feel during the day. One sleepless night won’t cause too much trouble, but if you’re awake night after night, you’ll probably begin to feel it.
By understanding the causes of these sleepless nights and by using relaxation techniques, you can get back to a full night’s sleep and back to living your best life.
5 reasons why you might be waking up in the middle of the night
If you find yourself consistently waking in the early hours, you're probably wondering how you got here. Let’s explore some of the potential reasons why.
Stress and anxiety: The mind has a funny way of kicking into overdrive just when you need rest the most. Stress and anxiety can activate your body's “fight or flight” response, making it hard to stay asleep.
Lifestyle habits: Sometimes, it's the choices you make during the day that influence your night. Consuming caffeinated drinks in the afternoon or evening, exercising right before bed, or even having an inconsistent sleep schedule can wreak havoc on your internal body clock.
Environmental factors: Your sleep setting matters—a lot. A room that's too hot, cold, loud, or bright can easily disturb your sleep. Even an uncomfortable mattress or pillow can cause those 3am wake-ups.
Sleep disorders: Conditions like insomnia or sleep apnea could be to blame. Insomnia can make it difficult to stay asleep, while sleep apnea causes pauses in breathing that can wake you up. If you suspect a sleep disorder, consult a healthcare professional for a diagnosis and treatment plan.
Trips to the bathroom: Sometimes, nature calls at inconvenient times. Waking up for a bathroom break can be especially disruptive if you have trouble falling asleep again. Your hydration habits before bed might warrant a closer look.
Some of these reasons are manageable, but others feel downright unavoidable, so what can you do?
6 ways to prevent waking up in the middle of the night
Once you've identified the likely culprits behind why you keep waking up in the middle of the night, you can begin to find methods to help you enjoy the deep, uninterrupted sleep that’ll set you up for the day ahead.
1. Make your bedroom comfortable
Transforming your sleep environment can do wonders. Consider blackout curtains to block out light or white noise to drown out any sounds that might be disturbing your sleep. Invest in a comfortable mattress and pillows that suit your sleeping style and position.
💙 Sounds like White Noise can help mask disruptive sounds overnight, keeping your sleep environment tranquil and peaceful.
2. Limit caffeine and alcohol
As much as you love that late afternoon coffee or a glass of wine before bed, these can be sleep disruptors. Caffeine can stay in your system for up to eight hours, and alcohol, while initially sedating, can cause you to wake up as its effects wear off.
💙 Rather than turning to a glass of wine to wind down at the end of day, try taking a Mindful Walk instead.
3. Avoid screens an hour before bed
The blue light emitted from phones, tablets, and laptops can mess with your melatonin levels, making it harder to fall and stay asleep. Aim to turn off your screens at least an hour before bedtime or use your device only for audio, such as a meditation or Sleep Story.
💙 Explore Calm’s relaxing Sleep Stories like The Birds of Uruguay read by Carla Tassara.
4. Don’t go to bed on a full stomach
While a late-night snack might seem tempting, going to bed with a full stomach can cause discomfort and indigestion, making it harder to stay asleep. Try to eat your last meal at least three hours before you hit the sack.
💙 Explore our Mindful Eating masterclass to learn more about balanced eating for fulfillment.
5. Manage stress and anxiety during the day
Tackling stress during waking hours can result in better sleep at night. Simple mindfulness techniques, exercise (especially yoga), and short walks have all been shown to reduce anxiety.
💙 Try this simple meditation practice before you get ready for bed to quiet the mind and body.
6. Wind down properly before bed
Establishing a regular bedtime routine can signal to your body that it's time to wind down. This might include reading a book, taking a warm bath, or even some light stretching.
Many people find it helpful to add relaxation to their bedtime routine. If you have trouble getting to or staying asleep, try one or more of these techniques to find out what works for you.
Deep breathing: Focused breathing can help your mind and body relax and get ready for sleep. To help you relax before bed, try Unwind Into Sleep with Chibs Okereke.
Meditation: Meditation can help with any lingering stress from the day. Our Letting Go into Sleep meditation is designed to ease you into a restful night.
Sleep Stories: Having trouble drifting off? Calm's Sleep Stories can help lull you into slumber.
Remember, each person's sleep issues are unique, so you may need to experiment with these tips to see what works best for you. If you're still dealing with persistent sleep troubles, don't hesitate to seek professional advice — sleep is too important to your physical and mental wellbeing to be left to chance.
Waking up at night FAQs
What is middle insomnia?
Middle insomnia, also known as sleep maintenance insomnia, refers to difficulty staying asleep after initially falling asleep. You might wake up frequently throughout the night or, like many of our readers, find yourself wide awake at 3am. It can be caused by a range of factors, including stress, medical conditions, or slipping into habits that could interrupt your sleep like too many coffees during the day or too much screen time before bed.
Should I just stay awake if I can't sleep?
It depends. If you find that lying in bed awake makes you anxious or frustrated, it might be beneficial to leave the bedroom. You could engage in a quiet, non-stimulating activity like reading until you feel sleepy again. However, if you think you might drift back to sleep soon, staying in bed could be the better option.
💙 Try Gently Back to Sleep if you find yourself up in the night.
What is a parasomnia?
Parasomnias are sleep disorders that involve abnormal movements, behaviors, emotions, or perceptions that occur while falling asleep, sleeping, or waking up. Examples include sleepwalking, night terrors, and sleeptalking. Parasomnias can be disruptive and may require medical evaluation if severe. If you feel you are experiencing similar episodes contact your healthcare provider.
Can depression make you wake up in the middle of the night?
Sleep disturbances, including waking up in the middle of the night, are common symptoms of depression. If you've been experiencing this along with persistent sadness, loss of interest in activities, or other signs of depression, it's crucial to consult a healthcare provider for a diagnosis and treatment plan.
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