Dr Amir Khan, an NHS GP and regular on ITV's Lorraine and Good Morning Britain, has shared advice for people who worry they may wake at 3am tonight or did so last night. With 1.2 million Instagram followers, he often provides medical guidance, and his latest post addresses a common nighttime issue.
Khan says waking at around 3am and struggling to return to sleep is quite normal. He explained that cortisol, the body's natural stress hormone, begins to rise in preparation for waking up. For those already stressed, anxious, or exhausted, this small hormonal shift can be enough to cause wakefulness.
Why blood sugar and adrenaline matter
During the early hours, blood sugar levels can dip slightly. If they drop too low, which is more likely after alcohol, a very late meal, or chronic stress, the body releases adrenaline to compensate. This surge can wake you, leaving you alert with a racing heart.
At night, the brain's ability to detect perceived threats increases because there are few noises and distractions. Women may be particularly affected, Khan noted, due to hormone changes during the menopause and perimenopause.
Breaking the 'doom loop' of poor sleep
Khan described how middle-of-the-night waking can create a 'doom loop' effect. "Poor sleep itself becomes part of the cycle," he said. "The more you worry about waking up, the more likely you are to wake up. Now, waking briefly in the night is actually normal. We all cycle through lighter sleep every 90 minutes."
He added: "The problem isn't waking up, it's the anxiety about being awake. So gentle breathing, avoiding clock-watching and screens and keeping evenings calm and alcohol light can really help." Khan reassured followers that waking at 3am does not mean something is wrong, saying: "It just means your biology is doing what biology does."
NHS advice for better sleep
The NHS offers additional guidance for improving sleep quality. It advises that large meals close to bedtime, as well as tea and coffee, can affect sleep. Alcohol and cigarettes can also disrupt rest.
Helpful steps include using earplugs, putting your phone on silent, keeping clocks out of view, and adjusting the room temperature. Regular exercise, reading, and listening to calming music before bed can also help, along with maintaining a consistent sleep routine.
The NHS website states: "When you have a regular sleep routine, it can make it easier to fall asleep. This is because going to bed and getting up at similar times each day helps your body know when it's time to sleep. Try to keep your routine the same when you can, even on days when you're not working."
