Why Many People Wake Up at 3 AM and How to Improve Sleep, According to Experts

Before the arrival of electricity, nighttime rest was very different from today. Sleep historian Roger Ekirch, after analyzing over 2,000 references in ancient texts, concluded that for centuries it was common to sleep in two stages.

People would go to bed shortly after sunset, wake up for a while in the middle of the night, and then go back to sleep until dawn. This period of wakefulness was used for chatting, doing household chores, or even visiting neighbors.

With the Industrial Revolution and the spread of artificial light, this pattern began to disappear, and the idea that it was normal to sleep continuously through the night took hold.

What Happens in the Body While We Sleep

Science explains that sleep is divided into cycles of 90 to 110 minutes, alternating between phases of light sleep, deep sleep, and REM sleep.
Sleep is divided into cycles of 90 and 110 minutes.
During the first hours, deep sleep predominates, while toward dawn, lighter phases increase. For this reason, it is much easier to wake up spontaneously in the last hours of the night.

This is compounded by the behavior of cortisol, the hormone that prepares the body to wake up. A study published in 2025 showed that its levels begin to rise before dawn, regardless of whether the person remains asleep or awake.

Why Many People Wake Up Around 3 AM

Experts point out that there is no single explanation. In many cases, biological factors come into play, such as hormonal variations, circadian rhythm, or a decrease in glucose levels during the night, which can stimulate the release of cortisol and create a state of alertness.

According to Harvard Medical School, specific situations such as the transition to menopause, alcohol or caffeine consumption before sleep, and having very light or very early dinners can also influence this.

Daily habits also play an important role. Drinking alcohol before bed, heavy meals late in the day, long naps, and excessive caffeine disrupt sleep continuity and promote awakenings.

Some medications can also alter the architecture of sleep. These include certain antidepressants, hypertension medications, cold medicines, and corticosteroids. In such cases, specialists recommend consulting with a doctor before making any changes to treatment.

Additionally, various diseases can fragment sleep, such as anxiety, depression, sleep apnea, chronic pain, or the frequent need to urinate at night, especially in men with benign prostatic enlargement.

Age also modifies the biological clock. With aging, it is common to go to bed and wake up earlier, as well as to experience more awakenings during the night.

How Interrupted Sleep Affects Us

When these awakenings are frequent and make it difficult to fall back asleep, they can lead to daytime fatigue, concentration problems, and mood disturbances.

Experts also warn that sustained insomnia can increase the risk of developing obesity, high blood pressure, and type 2 diabetes.

This is often compounded by a psychological component: worrying about not being able to sleep generates anxiety, and that anxiety fosters new episodes of insomnia.

What Experts Recommend for Better Sleep

Experts from Harvard Medical School advise maintaining regular bedtimes and wake-up times, reducing screen use before sleep, and ensuring that the bedroom remains dark, quiet, and at a comfortable temperature. They also recommend avoiding caffeine in the afternoon and heavy meals close to bedtime.

If a person remains awake for about twenty minutes without being able to fall back asleep, the best course of action is to get up, engage in a quiet activity, and return to bed when sleep returns.

When these measures are not sufficient and the problem becomes persistent, cognitive-behavioral therapy for insomnia emerges as one of the most effective tools for regaining healthy sleep.

Available evidence indicates that waking up once or several times during the night can be part of the normal functioning of the body. The difference lies in the frequency with which it occurs, the time it takes to fall back asleep, and the impact those awakenings have on quality of life during the day.

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