Waking up at the same time every night and overthinking can feel frustrating. You might find yourself replaying past moments, wondering why this happens during the quietest hours.
Many people experience this, and it can spiral into overthinking about things that may not even matter anymore. So, what’s causing this, and how can you stop it to get a good night’s sleep?
Psychology researcher Greg Murray explained in an article on The Conversation that waking up around 3:00 to 4:00 am is common. During this time, your body’s temperature starts to rise, and your sleep drive decreases because you’ve already had several hours of sleep.
Murray also pointed out that melatonin levels peak at this time, while cortisol levels begin to rise. Cortisol is a hormone that prepares your body for the day, and its increase can sometimes wake you up.
For some people, this is just part of their body’s rhythm. For others, it can lead to waking up more frequently during the night.
The Cleveland Clinic explains that cortisol helps regulate your body’s response to stress. It also helps release glucose from the liver, giving your body quick energy in response to stress. This might explain why stress can make these nighttime wakeups more common.
If you’ve been more stressed than usual, your body might be producing extra cortisol, disrupting your sleep and waking you up at the same time each night. According to Murray, waking up several times a night is normal, but when stress levels are high, you’re more likely to notice these awakenings.
To improve your sleep, try creating a relaxing bedtime routine. Activities like reading, listening to a calming podcast, or meditating can help your body wind down. Avoid caffeine in the hours before bed, and eat dinner a few hours before sleeping. If you wake up in the middle of the night, calming your mind with meditation or reading can help you drift back to sleep.