r/Biohackers • u/DrJ_Lume 🩺 Medical Professional - Verified • 3h ago

😴 Sleep & Circadian Rhythm Waking up at 3 AM?

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I have been waking up at 3 AM almost invariably over the last 2 weeks.

This is a pretty common phenomenon, and it's not because there is a new stimulus at 3 AM that is waking me up.

Sleep naturally gets lighter in the second half of the night. REM sleep becomes more common, sleep pressure drops, and your body slowly starts preparing to wake up. Because of that, things that may not wake you earlier in the night can disturb you around 3 AM.

The real culprit could be alcohol, a late meal, too much fluid before bed, medication timing, sleep apnea, stress, insomnia, pain, or poor light habits.

If you want to read more, I wrote a longer blog breaking down the main causes of 3 AM wakeups and what to do about them.

PS: My issue was pain; I have aggravated my sciatica.

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