Waking up at 3 a.m. and struggling to fall back asleep is more common than you think. While brief awakenings are part of normal sleep cycles, consistently waking at this time may point to deeper issues like stress, insomnia, or health concerns. Understanding the cause is the first step to improving your rest.

Stress is one of the main culprits. When your brain is in overdrive—worrying about work, relationships, or finances—it releases cortisol, a hormone that makes it hard to relax. Techniques like deep breathing, meditation, or journaling before bed can help calm your mind and promote better sleep.

Other factors include age, medication, and medical conditions. As we get older, we experience lighter sleep and are more sensitive to disruptions. Health issues like sleep apnea, acid reflux, or restless leg syndrome can also wake you during the night. Certain medications may add to the problem, so talk to your doctor if you suspect a connection.

To improve your sleep, keep a consistent routine, limit screen time and caffeine before bed, and make your bedroom cool and dark. If you wake up and can’t sleep, do something calming instead of tossing and turning. Regular disruptions shouldn’t be ignored—consult a healthcare provider if it persists.