Why Your 3am Wake-Ups Might Be Hormones, Stress, or Sleep Trouble—and How to Fix It

The article explains that waking around 3–4am is common and can stem from hormonal shifts (perimenopause/menopause), sleep disorders (insomnia, sleep apnea), nocturnal urination, and environmental or lifestyle factors. Sleep doctors advise calming the nervous system and addressing underlying issues: use slow breathing (eg, 4-7-8), follow a 15-minute rule for sleep after waking, try cognitive shuffling to quiet thoughts, keep a consistent sleep schedule, limit evening caffeine/alcohol, and optimize the sleep environment. If wake-ups persist, seek medical evaluation for potential underlying conditions.