How can I stop waking up at 3 a.m.?

Concerns & risks

You were trying to get a full night of sleep, but every night you wake at 3 a.m. and stare at the ceiling.

Middle-of-night waking can drain your next day.

Causes & evidence

Stress, alcohol, caffeine, and light can disrupt sleep. See sleep basics.

What to do

1. Avoid alcohol close to bed.
2. Keep the room dark and cool.
3. Don't check your phone.
4. Get up briefly if wide awake.

Common mistakes: Common mistakes: checking the clock or phone, which can wake you up more. Keep the room dark and cool. Limit alcohol near bedtime, since it can disrupt later sleep. Keep a consistent wake time. If your mind races, try relaxing breathing. If waking persists, talk to a provider about insomnia or other causes. Get bright daylight soon after you wake up and keep evenings dimmer; this helps anchor your body clock. Avoid heavy meals and lots of fluids right before bed so your body isn't waking you for digestion or bathroom trips. A cool, quiet room and the same bedtime routine every night send a strong 'sleep now' signal.

Speed Man tip: Ongoing problems? A doctor can check for sleep disorders.

Wrap-up: Limit alcohol and caffeine. Dark, cool room. Talk to a doctor if persistent.