Millions of women wake up around 3 AM every night, and it can feel pretty confusing. A recent study by Dunelm found that many women are waking up at the same time each night—specifically, at 3:29 a.m. This is almost four hours before the average alarm time of 7 a.m. The main reason for this is menopause. Research shows that about three out of four women have trouble sleeping because of menopause. This makes it hard for many women to fall back asleep during those early morning hours.

For women going through menopause, hormone levels can change a lot. Hot flashes and night sweats are really common and can make it hard to stay asleep. When estrogen levels drop during menopause, it can cause sleep problems, especially in the early morning hours.

There are actually a few other common reasons why so many women wake up in the middle of the night. Keep reading to learn more.

Hormones

As described by the Yale Medicine sleep specialist Christine Won, MD. One big reason women wake up in the middle of the night is hormones. Hormones like estrogen and progesterone can affect how you sleep. These hormones change throughout your menstrual cycle, pregnancy, and menopause, which can explain why you’re waking up at the same time every night.

Stress

Stress is another prominent reason you could be waking up. When you’re stressed, your body makes more of a hormone called cortisol. Cortisol levels often get higher in the early hours of the morning. This means if you’re stressed, you might wake up around 3 AM with your mind full of thoughts.

Anxiety

Anxiety can also make people wake up at night. If your brain is busy with worries, it’s hard to get good sleep. You might wake up with a racing mind, which makes it tough to relax and fall back asleep.

Blood Sugar Levels

Another reason you might wake up around 3 AM is because of blood sugar levels. When your blood sugar falls too low during the night, your body releases hormones like adrenaline or glucagon to raise it back up. This can cause you to wake up suddenly, often feeling restless or even hungry.

Eating Late or Sugary Snacks

What you eat at night can also play a role. Eating a late dinner or having sugary snacks before bed can cause changes in your blood sugar levels while you sleep. To help avoid this, try eating balanced meals and limiting sugary foods in the evening.

Your Sleep Environment

Sometimes, waking up at the same time every night is because of your sleep environment. Things like temperature, light, and noise can all affect how well you sleep.

Temperature is really important for good sleep. If your room is too warm or if your blankets make you too hot, you might wake up a lot. Try changing the thermostat or using lighter blankets to stay comfortable.

Even small amounts of light or sudden noises can wake you up. If you keep waking up at 3 AM, try using blackout curtains or earplugs to make your room better for sleeping.

Natural Sleep Cycles

It’s also important to know that waking up during the night is part of the sleep cycle. We go through different cycles of light and deep sleep throughout the night, and it’s normal to wake up briefly between these cycles. For some women, these wake-ups happen around 3 AM, making it feel like a regular pattern.

How to Fall Back Asleep

If you wake up at 3 AM, try not to stress about it. Instead, focus on relaxation techniques like deep breathing or counting backward slowly. Experts suggest that you not look at your phone or clock since the light can make it harder to fall back asleep.

Tips to Stop Waking Up at 3 AM

If waking up at 3 AM keeps happening, there are some things you can do to help:

Create a Relaxing Bedtime Routine: Doing relaxing activities before bed can help you get ready for sleep. Try reading a book, taking a warm bath, or doing gentle stretches.
Limit Caffeine and Alcohol: Caffeine and alcohol can mess with your sleep. Try not to have these in the evening to improve your sleep quality.
Practice Stress-Reducing Activities: Doing things like yoga, meditation, or journaling can help lower stress and help you sleep better.
Stick to a Sleep Schedule: Going to bed and waking up at the same time every day helps your body clock, making it easier to stay asleep.
Make Your Sleep Environment Comfortable: Make sure your bedroom is cool, dark, and quiet. A good mattress and pillows can also help you sleep better.

When to See a Doctor

If you keep waking up at 3 AM even after trying these changes, talk to your doctor. Ongoing sleep problems can sometimes mean there’s an underlying health issue, like sleep apnea or insomnia, that needs treatment.