There are many reasons why you might wake up in the middle of the night especially at 3:00am.
There are many reasons you may wake up at 3:00am one of which may be attributed to stress or insomnia.
In some cases, it may be difficult to identify the cause of these bothersome disruptions to your sleep, but here are some reasons you may find yourself awake at 3:00am
Stres:
Stress may be the first thing to consider if 3:00am awakenings are a new thing. When you feel stressed, your body activates your sympathetic nervous system, and you may jolt awake in the middle of the night.
You may experience an increased heart rate and blood pressure. These bodily changes can make it difficult to fall back asleep.
Your stress levels may be elevated if something in your life is causing anxiety or worry. Stress could be related to changes or uncertainty surrounding your job, relationships, health, or finances.
You should discuss your stress levels with your doctor if they’re prolonged. Therapy or lifestyle adjustments can also reduce stress.
Insomnia:
Insomnia is a diagnosable sleep condition in which you have difficulty falling back asleep after waking at night on a regular basis. A significant portion of the population experiences insomnia. Have trouble falling or staying asleep 3 or more nights a week, for 3 or more months, with daytime consequences is considered chronic insomnia.
One studyTrusted Source found that 10% to 20% of the population has insomnia and that the rate increased to 40% in older adults.
Aging:
Aging plays a huge role in your sleep cycles. When you get older, your sleep cycles change, you may take medications that alter your sleeping patterns, and you might develop another condition that impacts sleep.
As you age, the quality of your sleep decreases, as you spend less time in deep sleep. Therefore, you’re more prone to awakenings from external factors like noise and light. Your sleep-wake times may also shift with age. You may go to bed and wake up earlier than you did at a younger age.
Discuss age-related sleep changes with your doctor if you experience insomnia or find yourself on an odd sleep schedule. One studyTrusted Source showed that cognitive behavioral therapy and light therapy can improve sleep quality.
Medications:
You may take a medication that interferes with your nightly sleep. These can include:
1. antidepressants
2. beta-blockers
3. corticosteroids
4. over-the-counter cold remedies
5. diuretics
6. Antihistamines
Talk with your doctor if you suspect a medication is causing you to wake up in the middle of the night. You may be able to try another medication for your condition or practice lifestyle modifications that promote quality sleep.
Other health conditions:
You may develop a condition that affects your sleep and causes a 3:am wake-up. Some of these conditions include:
Sleep apnea: This condition causes you to stop breathing during your sleep.
Gastrointestinal reflux disease (GERD): GERD causes heartburn or indigestion.
Arthritis: This type of inflammation makes moving your joints very painful.
Restless leg syndrome (RLS): RLS causes your legs to feel jumpy.
Depression: Depression is a mood disorder in which feelings of sadness, loss, or anger interfere with your daily life. Medications used to treat depression may cause insomnia.
Neuropathy: With this disorder, you experience tingling in your arms and legs.
Enlarged prostate: An enlarged prostate can cause a man to feel the urge to urinate frequently.
Menopausal symptoms: Night sweats or hot flashes may awaken you.
Treating an underlying condition may help you sleep better and manage insomnia. If you suspect you have one of these conditions, your doctor can help diagnose and treat it.
Lifestyle choices:
Preparing yourself for quality sleep is very important. Not practicing good sleep hygiene may cause nighttime awakenings. Poor sleep hygiene can be caused by:
1. looking at computer or cellphone screens close to bedtime
drinking alcohol or caffeine before bedtime
2. eating too close to bedtime
eating spicy food in the evening
smoking
3. sleeping somewhere that isn’t conducive to sleep
4. taking naps too late in the day
not getting enough exercise
5. Changing these habits can improve your sleep significantly.
Talk with your doctor if you think that you need professional assistance making some of these lifestyle adjustments.
Source: Healthline