Many of us have found ourselves wide awake at 3am, unable to get back to sleep. ITV’s Dr Amir Khan has shared the surprising biological reasons behind it
Have you ever woken suddenly during the night, alert and caught in a whirlwind of relentless thoughts? A TV doctor has explained why this happens – and the reason may surprise you.
Dr Amir Khan, an NHS GP and a regular contributor on shows including Good Morning Britain and Lorraine, shared his professional insight on Instagram. While finding yourself wide awake at midnight can be unsettling, he explained that it’s usually a natural physical reaction. “Have you ever noticed that you fall asleep just fine and then suddenly you’re awake at 3am, staring at the ceiling, overthinking your entire life?” the doctor asked his followers.
“Well, there’s actually a biological reason for that. Around 2 to 4am, your body is in a very particular phase of its sleep cycle.
“Cortisol, your natural stress hormone, starts to rise in preparation for waking up. It’s completely normal. But if you’re already stressed, anxious, or running on empty, that small hormonal shift can be enough to tip you into wakefulness.
“At the same time, your brain is more vulnerable. During the night, especially in the early hours, blood sugar levels can dip slightly. If they drop too low, which is more likely if you’ve had alcohol, eaten very late, or are under chronic stress, your body releases adrenaline to compensate.”
This rush of adrenaline can abruptly wake you from slumber, causing a pounding heart or increased awareness. In the total quietness of the early hours, without diversions or ambient sound, the brain’s danger detection system may become more sensitive, reports the Manchester Evening News.
Responsibilities that feel achievable at 3pm can appear overwhelming by 3am. Dr Khan highlighted that hormonal fluctuations, particularly during perimenopause and menopause, can play a role in this transformation.
In the video, he added: “And poor sleep itself becomes part of the cycle. The more you worry about waking up, the more likely you are to wake up. Now, waking briefly in the night is actually normal. We all cycle through lighter sleep every 90 minutes.
“The problem isn’t waking up, it’s the anxiety about being awake. So gentle breathing, avoiding clock-watching and screens and keeping evenings calm and alcohol light can really help.
“So if you’re awake at 3am, it doesn’t mean you’re broken, it just means your biology is doing what biology does. And we just need to help it along a little bit.”
How to fall asleep faster according to the NHS
The NHS provides extensive online guidance on developing beneficial habits to enhance your sleep quality and secure improved rest. Within these materials, it details six essential recommendations for nodding off more quickly, including:
- Create the right sleep environment
- Try mindfulness for sleep
- Have a good sleep routine (sleep hygiene)
- Do not force sleep
- Improve sleep through diet and exercise
- Relax, unwind and try meditation before sleep
For further details, visit the NHS website here.
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