How elevated cortisol levels can wake you up at 3 a.m. and what to do to get back to sleep.
Waking up in the middle of the night and having trouble falling back asleep is far more common than most people realize.
A mistake many of us make is trying to force sleep. We close our eyes, repeat, “I have to sleep,” and the harder we try, the more alert we become.
The problem isn’t a lack of effort or discipline. In most cases, the body is in a state of heightened arousal. Even when you feel exhausted, your nervous system can still be on high alert, reacting as if a hidden danger lurks.
Sleep specialist Michael Breus explains that getting back to sleep isn’t about fighting your body, but about helping it calm down.
Why do you wake up in the middle of the night?
Sleep is influenced by two opposing systems:
The sleep system, which consists of the circadian rhythm (internal clock) and sleep pressure, a drive that increases the longer you remain awake.
The activation system, which keeps you alert and ready throughout the day.
When these systems are in balance, the activation system quiets down at night, and sleep naturally takes over. Sometimes, however—especially in the early morning—this balance is disrupted. The alarm system remains activated, ignoring the natural need for sleep and causing sudden awakenings for no apparent reason.
Trying to “force” sleep only exacerbates the problem. Exercise causes stress and increases cortisol levels, much like pressing the gas pedal while parking a car.
First Things You Shouldn’t Do After Waking Up
Before trying any technique, avoid these common mistakes:
Don’t Check the Clock
As soon as you look at the clock, you immediately start thinking about how many hours you have left, which increases anxiety and stress.
Don’t Look at Your Phone
The light from the screen signals to your brain that it’s daytime, and the content displayed further stimulates your thoughts.
Avoid getting out of bed unless absolutely necessary
