Why do you suddenly wake up at 3 am?

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Waking up at night is not an uncommon phenomenon. Most people wake up several times during the night but don't realize it because they quickly fall asleep. However, if you wake up at 3 a.m. or another time and can't get back to sleep right away, it could be a sign of a health problem.

Many people wake up at 3am because of a sleep disorder, stress or a medical condition. Waking up at 3 a.m. may not happen often and is nothing serious. However, if it happens frequently, it could be a sign of insomnia. Changing your sleep habits, reducing stress, and seeing your doctor can help you avoid these unwanted midnight awakenings.

1. Sleep cycle and night waking

A night's sleep consists of many sleep cycles. It's not uncommon to wake up several times a night during these cycles, though most of the time, you'll be back to sleep soon after. Every adult has cycles that take place during 7 to 9 hours of sleep. The stages of the sleep cycle include: Transition from wake to sleep; light sleep; deep sleep: REM sleep.
The length of each sleep phase will vary throughout the night. You have an earlier deep sleep cycle at night and a longer REM sleep cycle near morning. REM sleep is lighter sleep when dreams occur.

2. The reason you can wake up at 3 am

Here are some reasons why you may find yourself waking up at 3 am:

2.1. Stress

Stress is one of the reasons why you wake up at 3 am. According to studies, when stressed, the body will activate sympathetic nervous symptoms that make you wake up in the middle of the night. You may experience increased heart rate and blood pressure, making it difficult to get back to sleep after waking up.
Stress levels can get high if something in life is causing anxiety. Stress can be related to changes around work, relationships, health or finances.
To limit this, you should discuss your stress level with your doctor. This will help your doctor make recommendations to adjust your therapy and lifestyle to reduce stress.

2.2. Insomnia

Insomnia occurs when you wake up and have difficulty falling back to sleep on a regular basis. This happens to a lot of people. One study showed that the number of people with insomnia accounts for 10% - 20% of the world's population and this rate increases to 40% in the elderly.

2.3. Aging

Aging plays a huge role in the sleep cycle. As you age, your sleep cycle changes. You can take medicine to help you sleep better. However, this also adversely affects sleep.
Over time, the quality of sleep also declines. You will have a harder time falling asleep and are more likely to be awakened by external factors such as noise and light. Your sleep and wake times can also change with age. You can go to bed and wake up earlier than when you were younger.

2.4. Side effects of medications

Some treatment drugs may inadvertently affect the patient's sleep, such as: Antidepressants, beta blockers, corticosteroids,...
If any drug is suspected to cause awakening at night, Talk to your doctor to try a different medicine.

2.5. Other health conditions

Some of the following conditions can adversely affect sleep and cause you to suddenly wake up at 3 am:
Sleep apnea : This condition causes you to stop breathing during sleep. Gastrointestinal reflux disease (GERD) causes heartburn or indigestion. Arthritis makes your joint movements very painful. Restless legs syndrome (RLS) makes your legs feel shaky. Depression is a mood disorder. Neuropathy: With this disorder, you feel tingling in your arms and legs. Prostate Enlargement: An enlarged prostate can make a man feel like he needs to urinate often. Thorough treatment of these conditions can help you sleep better and control insomnia.

2.6. Living habits

Some daily routines can unintentionally wake you up in the middle of the night such as:
Using a computer screen or mobile phone close to bedtime. Drink alcohol or caffeine before going to bed. Eating late at night. Smoke. Sleeping in places where conditions are detrimental to sleep quality. Nap too much or too late. No exercise. Changing these habits can dramatically improve your sleep.

3. Prevent waking up at 3 am

To help improve sleep quality and avoid waking up at 3am, sleeping pills are not a safe solution. Instead, apply some of the following measures to get a better night's sleep.
Try to schedule a certain bedtime every night and wake up at the same time every morning. Sleep in a comfortable, dark, and quiet space. Make sure you're drowsy enough before bed and don't stay in bed for 20 minutes or more if you can't fall asleep. Adopt a few relaxing nighttime routines like reading or meditating before bed. Turn off the screen before turning off the lights. Get enough exercise during the day but avoid doing it right before bed. Avoid drinking caffeinated beverages later in the day. Have dinner a few hours before going to bed. Do not drink alcohol, smoke late at night. Waking up at 3 a.m. can be frustrating for anyone, but it's not always a sign of a medical condition. Temporary stress and a few other causes can cause you to frequently wake up in the middle of the night. If this happens over a long period of time, it could be a sign of insomnia or another health condition. At that time, you need to consult with your doctor to come up with the most appropriate treatment plan.
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References: healthline.com, health.clevelandclinic.org