NHS GP and ITV doctor Dr Amir Khan has explained why you might wake up at 3am tonight, a phenomenon many people experience regularly. In a recent Instagram post, Dr Khan, known for appearances on Good Morning Britain and Lorraine, shared his expert insight into this common sleep disruption.
The Biological Reason Behind Waking at 3am
Dr Khan explained that waking between 2 and 4am is often due to natural hormonal changes. Around this time, cortisol, the stress hormone, begins to rise in preparation for waking. For those already stressed or anxious, this shift can trigger wakefulness. Additionally, blood sugar levels may dip, especially after alcohol, late eating, or chronic stress, causing the body to release adrenaline, which can jolt you awake with a racing heart.
Why It Feels Worse at Night
During the night, with no distractions, the brain's threat detection can go into overdrive, making small worries feel overwhelming. Hormonal shifts, particularly during perimenopause and menopause, can also play a role. Dr Khan noted that worrying about waking up can create a cycle, making it more likely to happen.
Tips for Better Sleep
Dr Khan advises gentle breathing, avoiding clock-watching and screens, and keeping evenings calm with minimal alcohol. The NHS also recommends a good sleep routine, diet and exercise, mindfulness, a comfortable sleep environment, not forcing sleep, and relaxation techniques like meditation.
Dr Khan reassured that waking briefly at night is normal. "It doesn't mean you're broken, it just means your biology is doing what biology does," he said.
