What Your 3 AM Wake-Ups Might Be Telling You
After months of tracking these wake-ups, many people notice a pattern. They tend to happen after particularly stressful days, nights spent scrolling on phones, or times when they’ve ignored the need to rest.
Science backs this up. Stress causes cortisol levels to rise, which can mess with your ability to fall and stay asleep. But it’s not just stress in the mix. These early-morning interruptions can also hint at:
Sleep debt: If you’re not getting enough rest regularly, your body adjusts — often by changing how you move through sleep stages.
Blood sugar changes: Skipping dinner or snacking late can mess with blood sugar levels, which may wake you up unexpectedly.
Circadian rhythm confusion: Staying up too late or waking up too early can throw off your internal clock.
Hormonal changes: Especially during menopause or other life transitions, hormone shifts can make sleep unpredictable.
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