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

1. Establish a « Wind-Down » Routine: 60 minutes before bed, switch off screens. Try meditation, light stretching, or taking a warm bath.

2. Optimize Your Environment:

   • Keep it Cool & Dark: A slightly cool room temperature is ideal for sleep.

   • Block Out Noise: Use  earplugs or a white noise machine.

3. Manage Stress Proactively:

   • Practice mindfulness or deep-breathing exercises during the day.

   • Keep a « worry journal » before bed to dump your thoughts onto paper.

4. Be Smart with Food & Drink:

   Groceries

   • Avoid caffeine after 2 p.m.

   • Finish large meals at least 3 hours before bedtime.

   • While alcohol may make you fall asleep faster, it severely disrupts sleep later in the night.

 When to See a Doctor

Consult a healthcare professional if your nighttime waking is accompanied by:

• Loud snoring or gasping for air (signs of sleep apnea).

• Feelings of dread or panic.

• Chronic pain that disrupts sleep.

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