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Wide awake at 3 a.m.? 6 ways to break the cycle and sleep through the night again

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Wide awake at 3 a.m.? 6 ways to break the cycle and sleep through the night again

If you've recently found yourself wide awake at 3 a.m., wondering how it's possible that yet again you're unable to sleep through the night, frustration is probably running pretty high.

It may be comforting to know you're not alone. A 2025 U.S. News and World Report survey found that, remarkably, 89% of Americans regularly wake up during the night, and 46% had a sleep goal of trying to reduce nighttime awakenings.

But help is at hand, in the form of Dr. Tom Chambers, a certified somnologist and Chief Medical Officer at Theta Sleep, Dr. Shelby Harris, a board-certified behavioral sleep medicine specialist and psychologist with BetterSleep and Hannah Shore, head of sleep science at Mattress Online.

We've spoken to these three sleep experts to explore the common causes of 3 a.m. wake-ups, the fixes that can help you sleep through the night and when you should consider speaking to your doctor. Read on to find out more...

Staring at the clock (or worse, getting a dose of bright light from your phone as you check the time) at 3 a.m. while sleep eludes you can prompt one frustrated question: 'Why?'

m. or any other time overnight. Sometimes this is completely normal, some times there are things that we can tackle head-on with changes to our sleep routines, and some are suggestive of something more serious and might mean people should speak to their doctor," ESRS-certified somnologist Dr. Chambers explains.



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