Waking up in the middle of the night and not being able to fall back asleep can be extremely frustrating. When this happens, you may start to feel anxious and worried about not getting enough sleep. However, there are some simple things you can try that may help you relax and fall back asleep quickly.
Why You May Wake Up at 3am
There are a few common reasons why you may find yourself wide awake at 3am:
- Stress or anxiety – If you have a lot on your mind, it can make it hard to stay asleep through the night. Stress causes your body to release cortisol and adrenaline, hormones that make you feel awake and alert.
- Noise disruption – Any type of noise like a partner snoring, pets, traffic outside, or loud neighbors can disrupt sleep.
- Needing to use the bathroom – As we age, it becomes more common to wake up during the night to urinate.
- Hunger – Low blood sugar levels in the middle of the night may lead to waking up feeling hungry.
- Pain – Physical discomfort from conditions like arthritis, acid reflux, cramps, or injury can wake you up.
- Medication side effects – Some medications, like diuretics or steroids, are known to cause insomnia.
- Sleep disorders – Conditions like sleep apnea, restless leg syndrome, insomnia, or night terrors can lead to waking up.
- Change in sleep schedule – Traveling, jet lag, or switching between day and night shifts can disrupt your circadian rhythm.
If there is no obvious cause behind your middle of the night waking, it may just be due to your natural sleep cycle. As the night goes on, your sleep becomes lighter and more prone to disruption. Waking up briefly around 3-4am is actually quite normal.
Tips to Fall Back Asleep
When you find yourself suddenly wide awake at 3am, try using these proven tips to relax and drift back to sleep:
Avoid clock watching
Constantly checking the clock can just make you feel more stressed about not sleeping. Turn the clock away so you are not tempted to keep looking.
Don’t stay in bed awake
If 20 minutes have passed and you still feel wide awake, get out of bed temporarily. Do a quiet activity like reading until you feel sleepy, then go back to bed.
Write down your thoughts
If you have a lot on your mind, get it out on paper. This clears your head so you can relax back into sleep instead of ruminating.
Do a simple yoga sequence
A few easy yoga poses release muscle tension and quiet your thoughts. Try child’s pose, legs up the wall, or happy baby pose.
Listen to relaxing music or sounds
Turn on calming background noise like ocean waves, rainfall, or meditative music. Use headphones if needed so as not to disturb your partner.
Practice deep breathing
This breathing exercise stimulates the relaxation response: inhale through your nose for a count of 4, hold for 4, then exhale through your mouth for a count of 6.
Try the 4-7-8 breathing method
Also called “relaxing breath”, this technique is proven to reduce anxiety and help with insomnia. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
Do some light stretches
Simple stretches release stiffness and tension to make your body feel relaxed. Try neck rolls, shoulder circles, ankle circles.
Cool down your skin
Warm skin temperature can interfere with sleep. Cool down by taking off extra layers, using a fan, running wrists under cold water.
Sip herbal tea
Chamomile, lavender, passionflower, or valerian root tea work as natural sedatives to make you sleepy.
Take a warm bath
Raise your body temperature slightly then allow it to drop naturally. This slows your metabolism to make you tired.
Use relaxation techniques
Methods like progressive muscle relaxation, guided imagery, and self-hypnosis promote relaxation to facilitate sleep.
Try mindful meditation
Meditating brings awareness to your present state without judgement. Apps like Calm provide 3-minute meditation sessions.
Read something boring
Reading an unexciting book or technical manual makes your brain sleepy. Avoid thrillers or page-turners though.
Listen to a sleep meditation
There are many free sleep meditation podcasts and audio tracks online to calm your mind before sleep.
Try the military method
Relax each part of your body one by one, like a military drill. Start with your toes and work up to your forehead.
Visualize a peaceful scene
Picture yourself somewhere calming like a beach. Engage all your senses – the sound of waves, warm sun on your skin, smell and taste of saltwater.
Do a body scan
Pay attention to physical sensations in each part of your body. Notice areas of tightness or relaxation as you scan from head to toe.
Rub pressure points
Massaging acupressure points promotes relaxation. Try the temples, space between eyebrows, inside wrists.
Diffuse essential oils
Lavender, clary sage, marjoram, and sandalwood essential oils are proven to aid sleep when diffused in your bedroom.
When to Call Your Doctor
Occasionally waking up in the middle of the night is normal, but consistently having insomnia is not. Contact your doctor if:
- You regularly wake up multiple times at night for a month or longer
- You have difficulty falling asleep at night 3 or more times per week
- You feel exhausted or irritated during the day from lack of sleep
- Your insomnia doesn’t improve after trying sleep hygiene tips for 2 weeks
A doctor can help identify if there is an underlying medical issue causing the problem. They may order blood tests or recommend a sleep study to diagnose conditions like sleep apnea.
When to Use Sleep Aids
If home remedies aren’t working after a few weeks, you may want to consider trying an over-the-counter (OTC) or prescription sleep aid under your doctor’s supervision. Some options include:
Over-the-Counter Sleep Aids
- Antihistamines like diphenhydramine (Benadryl)
- Melatonin supplements
Prescription Sleep Medications
- Sedative hypnotics like zolpidem (Ambien), eszopiclone (Lunesta)
- Benzodiazepines like triazolam (Halcion), estazolam (ProSom)
Sleep medications can come with side effects like daytime fatigue so should be used with caution. Always adhere to dosage instructions. Let your doctor know if insomnia symptoms continue despite taking sleep aids.
When to Use Natural Sleep Aids
Some natural sleep aids can also help induce drowsiness. Options to try include:
- Valerian root – 450-900 mg before bed
- Magnesium supplements – 500 mg before bed
- Chamomile tea – 1 cup before bed
- Tart cherry juice – 8 oz in the evening
- Passionflower capsules – 90 mg before bed
- Glycine powder – 3 grams before bed
Herbal supplements can have drug interactions so consult your doctor before using. Be sure to purchase high quality brands.
Foods and Drinks that Promote Sleep
Making some dietary adjustments in the evening may help you sleep better at night:
- Warm milk – Milk contains tryptophan which increases serotonin and melatonin
- Chamomile tea – Soothes nerves and induces relaxation
- Decaffeinated green tea – Contains L-theanine which reduces stress
- Tart cherry juice – Boosts melatonin levels naturally
- Banana – Provides potassium and magnesium
- Almonds – Rich in sleep-promoting magnesium
- Turkey – High tryptophan content
- Oatmeal – Complex carbs release serotonin
- Chickpeas – Vitamin B6 aids production of melatonin
Avoid caffeine, alcohol, spicy foods, and heavy meals right before bedtime as these can disrupt sleep. Stay hydrated by drinking water consistently throughout the day.
Daytime Tips for Better Nighttime Sleep
Your sleep at night is affected by your activities during the day. Try these tips to help sleep better when the time comes:
- Get natural sunlight exposure in the morning to set circadian rhythm
- Exercise regularly but not right before bed
- Manage stress effectively through yoga, meditation, etc
- Avoid afternoon/evening naps longer than 20 minutes
- Establish a regular pre-bed routine to cue your brain it’s time to sleep
- Make your bedroom cool, dark, and quiet – ideal for sleep
- Invest in a comfortable mattress and bedding
Making healthy lifestyle choices during your waking hours gives your body what it needs to sleep soundly at night.
| Time | Activity |
|---|---|
| 7pm | Have caffeine-free tea |
| 8pm | Take a warm bath |
| 9pm | Read a book in dim light |
| 10pm | Turn off screens, relax in bed |
This sample routine shows winding down activities to promote sleepiness before bedtime.
When to See a Sleep Specialist
If you have chronic insomnia that is not improving after trying lifestyle changes and OTC sleep aids, your doctor may refer you to a sleep specialist. A sleep specialist can provide more thorough evaluation and customized treatment.
Types of doctors who specialize in sleep disorders include:
- Sleep psychologists – Provide counseling for insomnia management
- Sleep medicine physicians – Diagnose and treat sleep disorders
- Pulmonologists – Manage breathing-related sleep disorders
- Neurologists – Treat neurological sleep issues
- Psychiatrists – Manage psychiatric sleep disorders
A sleep specialist may order tests like an overnight sleep study, EEG, or MRI. They can also prescribe specific prescription medications if needed.
Conclusion
Waking up suddenly at 3am and struggling to fall back asleep is frustrating but very common. Simple relaxation techniques, limiting bedroom distractions, and avoiding stimulating substances before bedtime can help you sleep through the night. Establishing healthy daytime habits also promotes better sleep.
Chronic insomnia or regularly waking up at 3am should be evaluated by a doctor. They can check for underlying issues and provide personalized treatment recommendations. With some lifestyle adjustments and patience, you can overcome sleep disruptions.