Many people are familiar with the situation when they wake up every night at three o'clock and can't fall back asleep. This phenomenon is not uncommon, and it has a scientific explanation. It is associated with both the work of the biological clock and external factors that affect the quality of sleep.
Our sleep is governed by circadian rhythms—natural biological cycles that determine when we fall asleep and wake up, when we feel hungry, when our blood pressure or hormone levels rise. These rhythms are regulated not by human will, but by chemical processes in the body, in particular, by the levels of the hormones melatonin (the sleep hormone) and cortisol (the wakefulness hormone).
The peak of melatonin production occurs between 11:00 p.m. and 3:00 a.m. After this hour, its levels begin to fall, while cortisol gradually increases, preparing the body for awakening. At the same time, there is a natural end to one of the sleep cycles, after which the body may briefly wake up.
As we age, the structure of our sleep changes: deep sleep becomes shorter and light sleep becomes longer. This explains why older people wake up more often in the middle of the night. But even at a young age, there may be factors that contribute to nighttime awakenings:
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Stress and anxiety : the psyche does not relax even in sleep.
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Alcohol and caffeine : disrupt deep sleep phases.
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Overeating at night : activates digestion and the nervous system.
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Heat or stuffiness in the room : it is difficult for the body to recover.
What to do if you wake up at three in the morning?
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Review your diet: avoid simple carbohydrates (rolls, bread, sweets) at least 2 hours before bedtime.
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Avoid gadgets and light if you wake up. Do not stimulate the nervous system.
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Don't plan things before going to bed - this activates the brain.
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Create a comfortable microclimate: cool the bedroom, replace the blanket, and ensure ventilation.
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Do not drink alcohol or caffeinated beverages in the evening.
If the situation recurs regularly and is accompanied by alarming symptoms — palpitations, difficulty breathing, panic — you should consult a doctor. This may indicate a sleep disorder or other health problems.
