If 3am wake-ups are becoming a regular thing, your body might be trying to tell you something.
You’re tucked in bed, you already fell asleep five hours ago, and yet you find yourself – perplexingly – wide awake.
And you know it’s not going to be easy returning to dreamland.
Quite the liminal space to be in at 3am.
Now, there can be multiple benign causes behind your awakened state. Maybe it was the buzzing of a work message. Or a sudden urge to use the toilet (thanks to that big glass of water). But when it happens regularly, it might be worth investigating the cause.
Let’s go down the list of factors that could disrupt our peaceful slumber, and cause us to toss and turn in the darkness.
Why You Might Be Waking Up in the Middle of the Night
Psychological Distress
Nothing else keeps our thoughts racing the way stress does. And while a troubled mind can keep us awake at bedtime, it makes it harder to have a long and undisturbed rest too.
This is because stress triggers the sympathetic nervous system, your “fight-or-flight” response, which could even have the effect of jarring you from your dreams. The elevated blood pressure and heart rate from stress makes it more challenging for your body to relax and drift back to sleep.
Anxiety and depression can have similar effects, keeping your mind occupied and overwhelmed, leading to disrupted sleep.
Suggested Remedies:
Incorporate a bedtime wind-down routine, such as meditation, gentle yoga, or calming music
- Practice better sleep hygiene habits
Speak to a healthcare professional to manage any psychological concerns
Sleep Apnoea
Sleep apnoea is a pretty common source of disrupted sleep, and is a disorder that causes your breathing to pause often throughout the night.
“What happens is that the airways close up, patients are not able to breathe, and as a result, the oxygenation of their blood reduces, and it causes them to wake up and have interrupted sleep,” explained Dr Valerie Tay, an ENT Specialist from the Aspire Ear Nose Throat and Snoring Clinic.
Sometimes, you may not even realise that your sleep is being disturbed.
However, you’ll definitely feel the effects of fragmented sleep the next day, such as daytime fatigue, headaches, difficulties concentrating on work, and even some grouchiness.
Suggested Remedies:
- Exercising regularly to promote better sleep quality and maintain a healthy weight, as obesity can contribute to this condition
- Sleeping on your side to reduce airway obstruction
- Avoiding alcohol before bed to prevent excessive relaxation of the throat muscles during sleep, which raises the risk of developing this condition
- Visit a sleep specialist for diagnosis and treatment
A Disruptive Sleep Environment
Sometimes, the culprit isn’t inside your body – it’s outside.
It could be that blaring engine from a midnight driver whose car just had to race by the road closest to your window, or the newborn roaring up a storm in the apartment next to yours.
Even within the confines of your own bedroom, there may be existing problems that simply distract you from the tranquillity of sleep. This includes uncomfortable bedding, and the unfortunate event of your room temperature being too high for your body to remain in repose.
After all, who hasn’t experienced the irritation of waking up sweaty, covers tossed off, in the humid weather typical to our side of the world?
Suggested Remedies:
- Optimise your bedroom for better rest
- Use a fan, air-conditioner, or dehumidifier to maintain a comfortable room temperature
- Use bed linens with more breathable fabrics
- Turn on some white noise to help block out any unexpected aural disturbances
- Alternatively, incorporate more soundproofing to your room by adding curtains to absorb sound from outside.
Indigestion
While eating too much can make you sleepy, it’s actually not a good idea to go to bed right after indulging in a feast, or having some spicy fare.
The resultant bloating and gas could bring you out of sleep in the middle of the night.
Acid reflux can also be triggered after overeating, or lying down right after consuming food, which means that you may end up with heartburn.
And since lying flat worsens the problem, staying asleep while horizontal can be a bit of a challenge.
Suggested Remedies:
- Avoid heavy meals two to three hours before bed
- If you happen to be a little hungry before bed, fuel up with a light snack or have a small glass of milk.
- If reflux is a regular problem, prop your head up slightly while sleeping
Breaking Away From Disrupted Sleep
If you often wake up in the middle of the night, you might be suffering from sleep loss – and there is a wide range of issues that come with disrupted sleep, from weakening your immune system to compromising your cognition.
This makes it crucial to pinpoint the root causes of your disrupted sleep, and take proactive steps to address it.
Good quality rest isn’t just a luxury – it’s important to your overall wellbeing. So listen to your body, take charge of your sleep health, and you’ll be benefiting from the rejuvenating effects of a good night’s sleep in no time.
Read more:
External References
- Cherney, K. (2024, August 23). The Effects of Sleep Deprivation on Your Body. Healthline. Retrieved from: https://www.healthline.com/health/sleep-deprivation/effects-on-body
- Cleveland Clinic. (2023, April 5). Up at 3 a.m.? Here Are Possible Reasons Why. Retrieved from: https://health.clevelandclinic.org/why-do-you-always-wake-up-at-3-a-m
- Fletcher, J. (2023, November 29). Why do I keep waking up at night? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/325294
- Fries, W. C. (2023, December 28). Nighttime Heartburn: 12 Sleep Tips. WebMD. Retrieved from: https://www.webmd.com/heartburn-gerd/features/nighttime-heartburn-sleep-tips
- Mayo Clinic Staff. (2023, July 14). Obstructive sleep apnea. Mayo Clinic. Retrieved from: https://www.mayoclinic.org/diseases-conditions/obstructive-sleep-apnea/symptoms-causes/syc-20352090
- Millar, H. (2020, December 22). What are the health effects of noise pollution? Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/noise-pollution-health-effects
- Silver, N. (2024, January 30). Why Do I Keep Waking Up at 3 a.m.? Healthline. Retrieved from: https://www.healthline.com/health/sleep/why-do-i-keep-waking-up-at-3-am
- Yetman, D. (2024, October 23). Tips to Try If You Get Hot While Sleeping. Healthline. Retrieved from: https://www.healthline.com/health/why-do-i-get-so-hot-when-i-sleep
