We’ve covered more on how long before bed to stop drinking alcohol here. The fix: Avoid alcohol three to four hours before bed to stop it disrupting your sleep. wake-ups.īeyond waking you up directly, alcohol can also trigger night sweats, sleep apnea, and an increased need to pee - all of which could wake you up from sleep. And if you have a nightly nightcap, this could be behind your 3 A.M. Set your thermostat to 65 to 68 degrees Fahrenheit, use blackout curtains and an eye mask, and wear earplugs or use the white noise assist in the RISE app.Īlcohol fragments your sleep, meaning it can wake you up during the night. The fix: Before you crawl into bed, make sure your bedroom will stay cool, dark, and quiet all night. A 2023 study found owning a dog was associated with higher odds of having trouble sleeping. If there’s a noise, a bright light, or your bedroom is too warm, you may be woken up.Īnd this may be a regular occurrence if it’s a snoring partner, you sleep with the lights on (which research shows leads to more nighttime awakenings), or your bedroom gets too warm during the summer.Įven your pet may be to blame. The RISE app can work out how much sleep debt you have. RISE users on iOS 1.202 and above can view their sleep debt here. We recommend keeping it below five hours for the best energy, mental performance, and health. RISE can work out how much sleep debt you have. If this starts creeping up, however, follow the tips below to help you get more sleep throughout the night. If this is low and stays low, you probably don’t need to worry about waking up once or twice in the middle of the night. This is the amount of sleep you’ve missed out on recently. More on those below.Įxpert tip: Keep an eye on your sleep debt. If you struggle to fall back to sleep, improve your sleep hygiene, the daily habits that can help you get a good night’s sleep. The fix: If you fall back to sleep easily, there may not be anything to fix! Waking up a few times throughout the night is normal - even when it happens at the exact same time. In the second half of the night, you’ll have lower levels of adenosine and so may wake up, and you may find it hard to fall back to sleep if something else wakes you up. This is a natural compound that builds up in your system throughout the day making you feel sleepy.Īdenosine gradually gets cleared as you sleep. But this is one reason you could be waking up at a very similar time each night.Īnother reason you wake up more in the second half of the night is adenosine. We all need a different amount of sleep, have different sleep times, and our sleep architecture can change, so this midpoint can look different from night to night. And therefore waking up at the same time, too.įor example, if you need eight hours of sleep, fall asleep at 11 P.M., and wake up at 7 A.M, the midpoint of sleep would be bang on 3 A.M. If you go to bed at roughly the same time each night (which we recommend), you may find yourself switching over to spending more time in a lighter sleep stage at roughly the same time in the night. on the dot each night, sleep architecture could be to blame again. It’s easier to be woken up from REM sleep, so the snoring you slept soundly through in the first half of the night could suddenly be waking you up in the second half. That’s because you spend more time in deep sleep in the first half and more time in REM sleep in the second half. You may also wake up more often in the second half of the night. You may wake up briefly at the end of each sleep cycle (wakeups you may not even remember due to the nighttime phenomenon of “retrograde amnesia”). Each night of sleep includes several sleep cycles made up of light sleep, deep sleep, and REM sleep. Sleep architecture is how your sleep is structured and organized. Natural Sleep Changes Throughout the Night Let’s dive into the many culprits in more detail. every night, including natural patterns in sleep architecture, sleep disorders, and poor sleep hygiene, which includes late-night meals and caffeine. There are many reasons a person could be waking up at 3 A.M.
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