To be healthy and productive, a human needs eight hours of glorious sleep at night. However, each person isn’t able to do that. You wake up many times during the night without realizing it because they quickly fall back to sleep again.
It is a common phenomenon and it won’t harm you if you doze off again easily. However, if you are waking up at 3am every night and can’t go back to sleep, you need to fix it. There may be different reasons for you to keep waking up at 3am. Continue reading and you will know what to do if you wake up at 3am regularly.
When Waking Up Between 2 To 3 am Becomes A Problem?
When you always wake up at 3am it won’t create any problems unless you stay awake for a long time. According to Dr. Kane, if you wake up at 3am and start to experience worry, anxiety, or frustration, it is a problem that you need to fix.
There may be the activation of your sympathetic nervous system or your fight-or-flight system. This is the time when your mind switches from sleep mode to wake-up mode. Your mind and heart rate may start to race. Also, your blood pressure may go up which makes it much harder for you to get back to sleep.
If you continuously experience this stress, it can turn into insomnia which is a full-blown sleep disorder. In a worst-case scenario, if you always wake up at 3am, it can be a symptom of sleep apnea. In this case, a person will experience disruption in the heart rhythm and a reduction in the flow of oxygen to the body. It may also occasionally cause the stopping of breathing during sleep.
However, it is the worst reason and usually not seen much in the case when people are waking up at 3am every night.
Waking Up At 3am Every Night Meaning And Reasons
There may be different reasons behind the habit of waking up at 3am every night. Usually, they are not very harmful to your health but you have to take care of your sleep so that you live a peaceful and productive life.
It may be difficult for some people to spot the cause of these bothersome disturbances to your sleep. So, how do I find out why I keep waking up at 3am? Don’t worry here are some of the most common reasons that may help you to recognize why you always wake up at 3am:
If you are wondering why you are recently waking up between 2 to 3 am and after that why it is difficult to fall asleep, stress may be the right answer. Your body activates the sympathetic nervous symptom when you are under stress and having headache. This symptom will suddenly awake you right in the middle of the night even when you are comfortably sleeping.
When you are awake from the stress, your heart rate will be high and sometimes there will be high blood pressure. These changes in your body will make it hard for you to go back to sleep. It usually happens when there is some kind of problem in your life that is causing anxiety disorder or worry. This is due to different reasons and also depends on the circumstances.
For example, bad changes in your job, relationships, health, or finances will cause stress. If the stress continuously keeps you waking at 3am, you should make an appointment with the doctor. Few therapies or lifestyle adjustments can help you to reduce stress.
Insomnia is the problem that causes sleep problems. When someone has insomnia, he or she won’t be able to fall back asleep after waking at night regularlyand sometimes have serious headache. A significant number of populations in the world go through insomnia. Moreover, it is currently increasing in older adults.you can also use a Pulsed Electromagnetic Field is excellent to enhance your sleep
Aging plays an important role in the sleep cycle. When someone gets older, their sleep cycles change. Older people usually are on medications that alter their sleeping patterns. Medication can also develop another condition that impacts sleep.
When you age, the quality of sleep decreases and you spend less time in deep and comfortable sleep. Therefore, little things such as light or noise will disturb your sleep. Hence, older people will become more prone to awakenings from surrounding disturbances.
Furthermore, the sleep and wake times may also shift with a change in the age of the person. Older people may go to bed early and also wake up earlier than they did at a younger age.
If you are getting older and facing many difficulties in your sleep, you should make an appointment with the doctor. You have to discuss these age-related sleep changes with the doctor. There are few cognitive-behavioral therapies and light therapy that may improve sleep quality.
Underlying Health Issues
There may be some underlying health issues to cause sleep difficulties and that keep you waking at 3am. Pain in the joints or muscles. Also, irregularities in hormones may be a few reasons if you wake up at 3am.
Menopausal women go through fluctuating hormone levels which can cause night sweats and hot flashes. This may wake up the brain during sleep. Furthermore, lower levels of progesterone can make some women irritable and they won’t be able to fully relax.
What To Do When I Keep Waking Up At 3am?
When you suddenly get awake at 3 a.m. or whatever time, give yourself 15 to 20 minutes to go back into your dreamland. According to Dr. Kane, if you fail to go back to sleep, you should get out of bed. As per Dr. Kane, minds are highly associative which means if someone stays in bed for a long time without sleeping, the brain will start worrying and planning, instead of sleeping.
Therefore, getting out of bed will break that association. It is better to do something that will help you to sleep, not something that will wake you more. For example, don’t use your cell phone or check your email. Some activities you can do for sleeping back are as below:
- Practicing deep breathing
- Read something boring that will help you to doze off
Waking Up At 3am Meaning And Reason Due Stress On The Liver
The peak time for the human liver to carry out its essential functions is from 1-3 AM, according to Chinese medicine. The modern diet and lifestyle have put a lot of pressure on our livers. The liver has to deal with fatty and processed foods, superior sugars, alcohol, and way too much stress.
When the body is under stress and the stress hormones in the body are run-down, the sugar levels fluctuate throughout the day. To compensate, our body produces adrenaline which keeps us awake at 3am.
When Waking Up Between 2 To 3 am Becomes Issue?
Waking up in the middle of the night is harmless when you doze off again in a few minutes. However, when you face difficulties in sleeping for three days per week for almost three months, it will be due to chronic insomnia. When someone is going through chronic insomnia, he or she will face difficulty in falling asleep, difficulty in staying asleep. Furthermore, he or she will get poor sleep quality.
You have to go to the doctor when you face the problems continuously. The doctor may run some lab tests or does a sleep study to find out what is a real problem with your sleep schedule. According to your problem, the doctor will prescribe you medication.
Effects Of Troublesome Sleep
Here are some physical and mental effects when you don’t sleep properly.
- Decrease in energy levels
- Increase in appetite
- Lower immune system function
- Difficulty in concentrating
- Increase in irritability
- Decrease in productivity
- Increase in anxiety and stress levels
To Avoid Waking Up Between 2 To 3 am
You should not use sleeping pills when you are waking up at 3am every night. Use one of the below strategies to get quality night-time sleep. This may help you avoid the sudden waking at night:
- Aim for a consistent time each night for sleep and try to wake up at the same time each morning
- Try to sleep in a comfortable bed, dark, and quiet space
- Regularly do a nighttime routine before going to bed that will help you to relax, such as reading or meditating
- Don’t use phone or any screen at least half an hour before going to bed
- Try to get adequate exercise during the day, but don’t do it right before bed
- Don’t drink beverages that have caffeine late in the day
- Avoid drinking alcohol late at night
Sleeping is the process when your body and mind heals. The healing process helps you to live a better and healthy life. Therefore, you need to get a comfortable sleep. Hopefully with this article now you are aware of problems and reasons that cause difficulty in your sleep. You should use the above strategies to avoid waking up at 3am every night. Eat healthily and maintain a good life. When you fail to go back to sleep after waking up in the middle of the night for a long period, you should talk to your doctor.
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