Mystery revealed: What does waking up at 3am REALLY mean?

How many times have you found yourself waking up in the middle of the night, precisely at 3 am, for no apparent reason?

This phenomenon, which intrigues many people, is more common than one might imagine and is often fraught with uncertainty about its meaning.

Fortunately, cognitive therapist Greg Murray, director of the Center for Mental Health at Swinburne University of Technology, in Australia, is here to help us understand what happens when our internal clocks wake us up at this time peculiar.

The 3am Mystery

“Waking up and worrying at 3 am is very understandable and very human. But, in my opinion, it’s not a great habit to acquire”, comments Greg Murray.

(Image: Shutterstock/reproduction)

To shed light on this phenomenon, he shares some valuable information:

1. Variations in body temperature: Around 3 a.m., the core temperature of the body starts to rise. This can be a trigger for awakening consciousness.

2. Melatonin peak: At this time, the secretion of melatonin, the sleep hormone, reaches its peak. When melatonin levels decrease, it is possible to awaken from a deep sleep.

3. Increased cortisol: Levels of cortisol, known as the stress hormone, also increase around 3 am, preparing the body to face the day.

The therapist highlights that nature is capable of predicting the natural cycles of day and at night, thanks to the circadian system. Therefore, our body may be aware of patterns and schedules, contributing to these nighttime awakenings.

Stress plays a crucial role in the frequency and perception of these awakenings. “In fact, we wake up many times every night, and light sleep is more common in the second half of the night. When sleep is going well for us, we simply are not aware of these awakenings,” explains Murray. However, when we add stress to the equation, our nighttime wakefulness becomes more self-conscious.

How to avoid waking up at 3 am

If you want to avoid these frequent nighttime awakenings, here are some helpful tips:

1. Regular opening hours: Try waking up and going to sleep at the same time every day. This helps regulate your biological clock.

2. Avoid “doomscrolling”: Limit the time spent on the screen cell phone, especially before bed, to avoid negative news that could cause anxiety.

3. Suitable environment: Make sure you are in a well-ventilated area with fresh air, which can improve your sleep quality.

Sleep physiologist and director of the Sleepyhead Clinic, Stephanie Romiszewski, also shares her tips: “If you wake up at the same time every day, that will start to become your regular time. Try to maintain exercise and get exposure to bright light in the morning. Make sure you have social time too. We need our brains to understand that the only opportunity to sleep will be at night.”

So the next time you wake up at 3am, remember that it's more common than it seems and that a few simple changes to your sleep routine can make all the difference. After all, quality sleep is essential for a healthy life and balanced.