Doctor Amir Khan Explains the 3am Wake-Up Phenomenon
ITV's Doctor Amir Khan has revealed that many people experience a common pattern of waking up at 3am, and there are specific biological reasons behind this widespread occurrence. In a recent Instagram video, the medical expert shared insights into why this happens and what individuals can do about it.
The Biological Clock and Cortisol Spikes
Doctor Amir explained that between 2am and 4am, the body enters a particular phase of the sleep cycle where cortisol, the natural stress hormone, begins to rise in preparation for waking. "It's completely normal," he stated, "but if you're already stressed, anxious or running on empty, that small hormonal shift can be enough to tip you into wakefulness." During this time, the brain becomes more vulnerable, making worries feel more intense.
Blood Sugar Dips and Adrenaline Surges
Another factor contributing to the 3am wake-up is a slight dip in blood sugar levels during the early hours. Doctor Amir noted that if levels drop too low—often due to alcohol consumption, late-night eating, or chronic stress—the body releases adrenaline to compensate. This surge can cause sudden awakening with a racing heart or heightened alertness. The lack of distractions at 3am amplifies the brain's threat system, making anxieties seem more catastrophic.
When to Seek Help and Practical Tips
While brief periods of wakefulness are generally normal, Doctor Amir warned that worrying about it can create a vicious cycle of anxiety and sleep loss, leading to chronic insomnia. He advised:
- Limiting alcohol and screen time before bed
- Speaking to a GP if sleep-specific anxiety persists
- Monitoring sleep patterns for unusual changes
For those concerned about their sleep quality, further guidance is available through the NHS website. Doctor Amir emphasized that understanding these biological mechanisms can help reduce anxiety and improve overall sleep health.
