Why You Keep Waking Up Between 3 a.m. and 5 a.m.

• Aging: As we get older, sleep naturally becomes lighter and more fragmented.

• Menopause: For women, night sweats and hot flashes are a common cause of nighttime waking.

 What to Do: Your Action Plan for Better Sleep

If this is happening to you, don’t just accept it. Here are proven strategies to reclaim your sleep:

Immediate Fixes (When You Wake Up)

• Don’t Look at the Clock: Checking the time only increases anxiety.

• The 15-Minute Rule: If you’re not asleep after 15-20 minutes, get out of bed. Go to another room and do something calming in dim light (e.g., read a physical book, listen to soft music). Return to bed only when you feel sleepy. This prevents your brain from associating the bed with frustration.

Long-Term Solutions (Prevention)

Long-Term Solutions (Prevention)

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