Why Do I Wake Up At 3am?

Waking up at 3 am, or even a little later is something relatively common.

Far from having a mystical or supernatural explanation, waking up at 3 a.m. is actually a very common problem, linked to sleep alterations caused by anxiety.

However, it is a phenomenon that deserves an explanation, in order to be able to better understand it and thus face it.

The fact of waking up at these hours of the morning and  not being able to fall asleep again,  supposes a very serious problem if it repeats itself for a long time, hence the importance of knowing how to manage the situation in a way. adequate.

Waking up at 3 or 4 a.m.: associated symptoms

There are many explanations for this so frequent phenomenon.

However, be aware that this is actually a reaction of our brain to a high state of anxiety that we may be feeling at a specific time.

This state of anxiety can also turn into a persistent impaired sleep that we should take care of.

It is important to take into account all the symptoms that accompany these sleep disorders:

• The moment the person wakes up, he feels a great deal of worry.
• The person experiences tachycardia or a feeling of threat.
• It is impossible for us to go back to sleep. It increases our nervousness, negative thoughts, and the inability to sleep.
• We sleep very lightly, so we get up tired.
• This phenomenon can be repeated once or twice a week.

The links between anxiety and insomnia

Why do I almost always wake up at 3 a.m.?

If throughout the week you start to notice that you wake up often at night and almost always during these times, first ask yourself if there is anything worrying you. If you feel threatened by a problem, if your job demands too much of you, or if at the moment you are suffering from an emotional problem.

All of these factors generate anxiety that we are not always aware of. This is why our brain reacts to this problem, through nocturnal awakenings.

We start to have difficulty falling back to sleep and when we do, the generated and accumulated tension causes us to wake up suddenly and with a feeling of threat.

• Anxiety directly affects our central nervous system (CNS). The latter begins to establish small changes in its biochemistry and in the neurochemical systems involved in the watch-sleep cycles. All this will directly alter the phases of sleep.

• Usually when we go to bed it is difficult for us to fall asleep, and we end up falling asleep in the middle of the night.
  The anxiety will make our sleep fragmented and it will be very difficult for us to reach the REM phase. And it is during this that sleep is deep and restorative.
  In addition, the brain interprets this anxiety as a threat that we want to escape from.
  The feeling of alert causes us to wake up violently after a few hours of sleep, that is, around 3 a.m.

• It is a natural reaction of our body to a state of anxiety. This causes alteration of our neurotransmitters and changes in our sleep cycles.

What to do about this problem?

We are dealing with an alteration of sleep which has its origin in anxiety.

To be able to find sleep, and to benefit from a restful sleep, it is necessary to face this problem which brings us so much anxiety in our daily life.

• It is important to recognize that something is happening.
  Waking up in the middle of the night feeling fearful or threatened is a direct sign that something is wrong.
  Ask yourself what is it, what is in your life that makes you unhappy or that gives you this feeling of threat.

• Make changes in your life, set priorities and vary habits so that your brain finds new stimuli and relieves tension.

Other recommendations:

• It would be good if after dinner you took a small relaxing walk of at least half an hour. Walk, breathe deeply, put things in perspective. Relax.

• When you get home, take a relaxing bath and go to bed calmly. The last thing you need to do is think “I need to sleep well all night to feel good tomorrow”.
  This thought causes stress in your brain because it hears it as pressure and obligation. 

• Your best bet is to clear your mind and think of nothing. You can read a book and focus on the story. Nothing more.

• It is important that your bedroom is cool, well ventilated and smells good.
  According to experts, the best temperature for sleeping is 20 ° C. If it is over 25 ° C, our body does not feel comfortable.