Why Do I Keep Waking Up at 3 A.M.?

Waking up around 3 a.m. is extremely common and usually nothing to worry about. Sleep runs in cycles, and it's normal to surface briefly between them — most people just don't remember it. You tend to notice the 3 a.m. waking when something keeps you up afterward: a busy mind, a full bladder, a too-warm room, or alcohol earlier in the evening wearing off and fragmenting your sleep.

The thing that turns a normal brief waking into a frustrating one is usually checking the clock and starting to think. If it happens often, the fixes are familiar: keep the room cool and dark, go easy on alcohol and late fluids, and if your mind races, avoid looking at the time. If it's persistent and wrecking your days, it's worth raising with a doctor. More in our wind-down routine guide.

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