8 reasons people wake up between 3 am and 5 am and how to fix it

Have you ever wondered why you sometimes wake up between 3 am and 5 am? Well, this sleep disruption can be a cause of health concerns.

Experts have attributed the 3-5 am waking time to fluctuations in blood sugar levels. A slight drop in sugar levels triggers the release of cortisol and adrenaline which may also disrupt sleep. Snacking on honey, collagen and MCT oil at bedtime can help minimise the sudden drop in blood sugar levels. 

Chronic stress can also lead to sleep disruption. The high cortisol levels can disrupt your sleep at midnight. For sound sleep, you should start doing yoga, stretching, exercising and meditation.

The imbalance sleep cycle can also be attributed to your body’s internal clock. The disturbances in the circadian rhythm lead to sleep disruption. It can be fixed by following routine life by regulating sleep and wake time. 

Hormonal changes due to ageing can also disturb your sleep. As the body ages, melatonin hormone secretion is reduced, thereby affecting the sleep cycle. With lifestyle modifications, you can regulate your hormonal imbalances and get sound sleep.

Similarly, a few habits can also impact your sleep at midnight. Nocturia is a condition in which you have to pee at least once during the night. People drinking too much fluid before bed time, or suffering from Urine Tract Infections, can experience nocturia. 

Sleep apnea can also disturb the sleep cycle. In this condition, the muscles in your throat relax too much, which narrows your airway, causing your oxygen levels to drop, leaving you awake in the middle of night. 

 When we sleep, the body goes through different stages: 1, 2, 3, 4, and rapid-eye movement (REM). Ideally, your room should be dark, comfortably cool, and quiet for sound sleep.  

Also, too much alcohol consumption ahead of bedtime can affect your sleep cycle. It tends to cause fitful sleep.