Waking up at 3am is a common problem, affecting 35% of people, according to a sleep study. With the clock change looming, sleep expert Kathryn Pinkham and ITV's Dr. Amir Khan offer advice on why this happens and how to get back to sleep.
Pinkham explains that 3am coincides with the body's natural rise in cortisol, the waking hormone, and lighter sleep stages. Dr. Khan adds that a dip in blood sugar levels can trigger adrenaline, causing a racing heart and alertness. Factors like going to bed too early, hormonal changes, and alcohol consumption can also fragment sleep.
Dr. Khan recommends 'cognitive shuffling' to drift off. Choose a neutral word with no repeating letters, like 'bed'. For each letter, think of as many words as possible starting with that letter, visualising them. This scrambles racing thoughts and signals the brain it's safe to sleep.
Other tips include not forcing sleep—if awake and alert, get up and read or watch TV until sleepy. During the day, set aside time to write down worries to prevent a racing mind at night. Maintain a consistent wake-up time, even after a disrupted night or clock change, to stabilise your body clock.
