This article has been viewed 145,375 times. This is the deepest stage of your sleep cycle. Getting good sleep is very important for optimal health. This method increases blood flow and provides a sense of stimulation. I was unaware that my waking up after 4 to 5 hours even when using a CPAP device may still be related to my breathing. Keep up with your water intake throughout the day. This article lists 17 evidence-based tips to sleep better at night. Poor sleep hygiene can be caused by: Changing these habits can improve your sleep significantly. Here are 10 of the best keto protein bars. If you suspect you have one of these conditions, your doctor can help diagnose and treat it. When sleepy, you tend to crave simple sugar and carbs; however, exercise willpower. For their mental and physical health, adults need between seven and nine hours of sleep, and it’s important that they get this sleep night after night.. One of the best ways to promote consistent sleep is having a healthy sleep routine. Therefore, you’re more prone to awakenings from external factors like noise and light. Stop drinking caffeine late in the day. 16 October 2019. unlocking this expert answer. Many people occasionally wake up in the middle of the night and find themselves unable to get back to sleep. Problem: You’re Fighting Your Chronotype. Preparing yourself for quality sleep is very important. Just doing some light aerobics at home, something like jumping jacks, for 20 to 30 minutes can help you wake up. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Processed foods and junk foods will make you crash later on, leaving you more tired. Read on to learn more about causes and solutions for waking up in the middle of the night. This will help you feel energized throughout the day. Alex Dimitriu, MD. Or your 3 a.m. wake-ups may be a sign of insomnia. Brain Will Help You Through. I have been having lots of difficulties waking up in the mornings. The problem with waking up after a couple of hours is in these cycles. Don't overdo it. In most cases, sleeping medications aren’t going to be the magic pill to help you avoid nighttime awakenings. Sleep is essential to health, and deep sleep is the most important of all for feeling rested and staying healthy. These include lighter sleep cycles, stress, or underlying health conditions. Your room is too hot, cold, noisy, or bright. One study found that 10 to 20 percent of the population has insomnia and that the rate increased to 40 percent in older adults. It’s not uncommon to wake several times a night during these cycles, though most of the time you’ll go right back to sleep afterward. Approved. You may develop a condition that affects your sleep and causes a 3 a.m. wake-up. A 15-20 minute nap during the day resets your system and has been shown to increase energy and alertness and improve motor performance. [1] X Research source Theories abound as to why 3:00 a.m. is such a universal time for people to wake up and have trouble going back to sleep. The cool water stimulates blood flow and gives you a rush of endorphins. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Waking up in the middle of the night isn’t uncommon. Make sure you’re sleepy enough before going to bed, and don’t lay in bed for 20 minutes or more if you can’t fall asleep. It is right after a REM sleep stage. This article looks into 12 reasons you wake up tired after a full night of sleep and how to stop feeling tired after waking up. . Research suggests this will boost your overall alertness later in the day. It may be difficult to identify the cause of these bothersome disruptions to your sleep, but here are some reasons you may find yourself awake at 3 a.m. You may be able to try another medication for your condition or practice lifestyle modifications that promote quality sleep. Can’t Get Shut-Eye? Altering your sleep habits, reducing stress, and seeing your doctor about factors that may cause disrupted sleep can help you avoid these unwanted awakenings. An infant may need up to 17 hours of sleep each day, while an older adult may get by on just 7 hours of sleep … When you get older, your sleep cycles change, you may take medications that alter your sleeping patterns, and you might develop another condition that impacts sleep. You could also consider a polar bear plunge if you have access to a pool. Many people feel drinking loads of coffee, or an energy drink packed with sugar and high levels of caffeine will help them wake up. Artificial light can provide a decent substitute for sunlight. Some of these conditions include: Treating an underlying condition may help you sleep better and manage insomnia. Have a cup of coffee within your first hour of waking up. It’s actually fairly common to wake up during the night. How much sleep you need changes throughout your lifetime. Sleep deprivation can occur after just 24 hours of no sleep, and the symptoms become more severe the more time you spend awake. There are many reasons you may wake up at 3 a.m. You might awaken infrequently during a time of stress. Try to eat breakfast within one hour of waking up. Then go back to sleep about an hour later. For instance, elephants use this routine and sleep an average of two hours a day – an hour at night and then 4 more naps of 14 minutes each. I had a lot better time waking up then ever. By using our site, you agree to our. Sleep deprivation behind the wheel can lead to accidents. 4 of 12. If you need to continue to work, your brain will try to compensate for … Reaching for the snooze button might seem like a great way to get an extra few minutes of sleep; however, hitting snooze actually results in your feeling more exhausted upon waking. Before bed, engage in a calming activity like meditation, reading, or taking a warm bath. Use sunlight to your advantage. If you have trouble resisting the temptation to hit the snooze button, consider placing the alarm across the room. Sleep Medicine & Psychiatry Professional. I've been waking up every 2 to 3 hours after I went to bed lately. Avoid daytime napping. Temporary stress could prompt you to wake up in the middle of the night every so often. Avoid driving if you're running on little sleep. wikiHow is where trusted research and expert knowledge come together. glasses (2.2 to 3 liters), which is the generally recommended amount. Most people actually awaken several times at night without even noticing because they fall back asleep quickly. Treatments for insomnia may include lifestyle modifications, adjustments to your sleep-wake times, or therapy. Consider walking to work or school instead of driving, if possible. Hi. Ultimately, your body will tell you whether or not you can manage 3 hours sleep a day. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Your body functions on a natural circadian rhythm. Stress could be related to changes or uncertainty surrounding your job, relationships, health, or finances. A nap in the middle of the day has proven benefits for your health. Exercise and energy-boosting foods could be helpful, healthy ways to help you adjust to this new sleep cycle. Everything to Know About Your Circadian Rhythm, Everything You Need to Know About the Benefits of Napping. There isn’t a one-size-fits-all approach to better sleep. Your stress levels may be elevated if something in your life is causing anxiety or worry. Avoid caffeine at least six hours before going to bed, as it has been shown interfere with sleep. Instead, using several of these strategies to get quality nighttime sleep may help you avoid the dreaded 3 a.m. wake-up: If you find yourself waking up at 3 a.m. and have difficulty falling back asleep on a frequent basis, it’s important to talk to your doctor. Your circadian rhythm plays a large role in your sleep-wake cycle, telling your body when it's time to sleep and wake up for the day. Anxiety, stress, and overstimulation are just some of the factors that can cause tossing and turning at night. A. You may go to bed and wake up earlier than you did at a younger age. At this point, you may be wondering if 3 hours of rest is for you and could be wondering how to function after so little time. Reconsider drinking alcohol late at night. ", "All of the second section helped me the most.". That said I still wake up after 4 to 5 hours. There are 20 references cited in this article, which can be found at the bottom of the page. To fix this, we have created a quick tutorial on how to wake up Windows 10 from sleep mode if it is not responding. Adopt a nighttime routine that helps you relax, such as reading or meditating before bed. Doing so will ultimately make it even harder for you to wake up. But I'm not making this up: among other sleep tips given on the Mayo Clinic's website, they suggest "If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed. If you’re running on fumes, remember to refuel. Aging plays a huge role in your sleep cycles. You could also experience other physical symptoms, such as anxiety and difficulty concentrating. © 2005-2021 Healthline Media a Red Ventures Company. This can help wake you up. Last medically reviewed on August 17, 2020. Start off the day with one to two 8-oz glasses of water. These can include: Talk to your doctor if you suspect a medication is causing you to wake up in the middle of the night. If you're going to be running on little sleep, there are steps you can take to keep yourself awake during the morning hours. I believe the combination of my thyroglossal duct cyst surgery and weight gain has contributed to my sleep apnea. The reason is the sleep cycles. While you can never actually “catch up” on sleep, if you are deprived of sleep, a power nap can actually be more beneficial than caffeine to increase your alertness. After 1.5-2 hours, the first cycle ends, so it is easy for your brain to wake up. If you wake up and can't fall back to sleep within 20 minutes or so, get out of bed. You should avoid napping for longer than 20 minutes as that can put you into REM stage of sleep leading to sleep inertia when you awaken. Without a good night’s sleep, you can wake up grumpy, irritable, and suffer from a lack of focus throughout the day. wikiHow marks an article as reader-approved once it receives enough positive feedback. ", "The caffeine worked so much. When you don’t get enough sleep, it … How to Get Up When You Want with Only a Few Hours of Sleep, Unlock expert answers by supporting wikiHow, http://www.sleepdex.org/lightimportance.htm, http://www.aasmnet.org/jcsm/ViewAbstract.aspx?pid=29198, http://www.medicaldaily.com/no-sleep-5-tips-wake-after-long-sleepless-night-275690, http://www.backtobed.com/sleep/how-more-water-helps-you-sleep-better.aspx, http://nymag.com/scienceofus/2014/08/how-to-get-through-a-workday-on-no-sleep.html#, http://www.webmd.com/sleep-disorders/features/how-to-stay-awake-after-all-nighter?page=3, https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips, http://drowsydriving.org/about/facts-and-stats/, http://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps, Alzarti Quando Vuoi con Poche Ore di Sonno alle Spalle, se réveiller quand on veut après seulement quelques heures de sommeil, Acordar Direito com Poucas Horas de Descanso, Bangun dan Beraktivitas meski Kurang Tidur, consider supporting our work with a contribution to wikiHow. If you go to sleep at 11 PM and wake up at 8 AM each night, your body will naturally adjust. You may experience an increased heart rate and blood pressure. Have a relaxing bedtime ritual. Wake up Windows 10 from Sleep Mode Fix 1: Allow Mouse and Keyboard to wake up … Aim for a consistent bedtime each night, and wake up at the same time each morning. If you wake up at 3 a.m. or another time and can’t fall right back asleep, it may be for several reasons. This is the deepest stage of your sleep cycle. Read on for more tips, including how to save your energy as the day goes on! "I think this is going to help me a lot. The cycles tend to go like this: wake > light sleep > deep sleep > light sleep > wake. These bodily changes can make it difficult to fall back asleep. Healthline Media does not provide medical advice, diagnosis, or treatment. Nightmares often occur after a traumatic life event. ", "The tips about waking up were helpful. If you are trying to wake yourself up, get a light alarm clock or a smart device lightbulb that can be scheduled to turn on 30 minutes before you would like to wake up. The length of each stage will vary throughout the night. However, if you don't have time for a vigorous work out just light walking can help. It consists of six 20-minute naps for two total hours of sleep a day. "By the time you wake at 4am, you have repaid some of that sleep debt. More frequent wake-ups at 3 a.m. that keep you up for a significant amount of time could be the sign of insomnia or another health condition. A significant portion of the population experiences insomnia. Even better, expose your whole body to cool water to wake yourself up. So lighten your … If you frequently wake up trembling and feeling short of breath, you may be dealing with nocturnal panic attacks . But, there are ways to fix…. If you sleep for a short time, less than 5 hours, then it is natural to be sluggish the next day. ", "Do not snooze and healthy start of morning is the best thing. Problems associated with a lack of consistent sleep may include: Waking up at 3 a.m. can be bothersome, but it’s not always a sign of a larger problem. Once you’re out of bed, go to an area with natural sunlight if possible to help get your body out of sleep mode. Professionally, Alex has dual board certification in psychiatry and sleep medicine. Sleep formula: 1.5 hours + 3 daily naps of 20 minutes = 2.5 hours Researchers examine the sleeping patterns of infants, adults and many animals. By getting into bright light just after waking up, whether by going outside or flooding your bedroom with light, you alert your body to the fact that it's time to start the day, giving you more energy for the morning. Include your email address to get a message when this question is answered. You may take a medication that interferes with your nightly sleep. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. The general conception is that getting not enough sleep is the primary cause of feeling tired after waking up. Did you know you can read expert answers for this article? The trick is in the timing: Shower as you normally would, but after scrubbing and shampooing, turn the water as cold as it goes for 30 seconds. Turn off screens well before you turn the lights out. Wake up as soon as your alarm goes off. Protein bars make a great snack, but finding keto-friendly ones can be a challenge. But too much caffeine can cause dehydration which results in fatigue. But, I have observed that sometimes even with lesser sleep I wake up more energized. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. If you have time to get in a morning workout, do so. Studies show overall cognitive function on low sleep improves with use of caffeine. REM sleep is lighter sleep when dreams occur. Sunlight and even other bright lights in your house can help signal to your body that it's time to get up. Light sends signals to our brain and circadian rhythm that the sun has risen and it is time to start the day. All rights reserved. Sip on water throughout the day for a total of nine to 13 8-oz. If you're waking up to an alarm clock, you'll often end up jerked awake in the middle of REM sleep. To an extent, this phenomenon -- called middle insomnia, or difficulty maintaining sleep -- is normal.After all, sleep goes in cycles throughout the night, moving from deeper, slow wave sleep to lighter sleep, explains James Findley, Ph.D., CBSM, clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania. You should discuss your stress levels with your doctor if they’re prolonged. ", "It stood out to me of the suggestion of putting your alarm clock on the other side of the room. Discuss age-related sleep changes with your doctor if you experience insomnia or find yourself on an odd sleep schedule. But only under specific guidelines. After that, crank it back to a steamy temp for 30 seconds, followed by a final blast of cold. As you age, the quality of your sleep decreases, as you spend less time in deep sleep. "If you go to bed at night, you immediately start to catch up on the sleep debt you have accrued over the last 16 hours or so. By following a standard schedule and healthy sleep habits, the mind and body become accustomed to a routine that includes plenty of high-quality sleep. Expert Interview. You want your body to associate your bedroom with sleep time so your mind will be geared for rest when you get in bed. Avoid drinking caffeinated beverages late in the day. Our website services, content, and products are for informational purposes only. Drink Water. Find out how much you should get…. That way, you'll have to get up to turn it off. About a quarter of people say they wake up at least once a night. Keep your sleeping and waking life separate. I noticed that the problem occurred the day after I went out during noon exposed to the intense sun. It’s possible that sleep cycles may have something to do with it; at 3:00 you may be entering a lighter phase of sleep, which makes disruptions and awakenings more likely. Your sleep-wake times may also shift with age. Important tips like having a healthy sleep lifestyle, having a proper diet and many more will be talked about in the latter part of this article. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia. Even if I managed to get to sleep again I would woke up after the next 2 to 3 hours again. It appeared that their natural sleep cycle was to wake up in the night, but not at the cost of less sleep … Your arousal threshold—meaning how easy it is for … This has the added benefit of exposing you to natural sunlight, which can be stimulating. Panic Attacks . Go for a healthy breakfast like oatmeal, yogurt and fruit, or hard boiled eggs. To get the best sleep, stop eating or drinking things with … It is has also been observed that computer won’t wake up from sleep mode after multiple attempts. 3. After that, they would sleep again for another 3-5 hours. One study showed that cognitive behavioral therapy and light therapy can improve your sleep quality. Talk to your doctor if you think that you need professional assistance making some of these lifestyle adjustments. It’s far more important to make sure you get enough sleep and that it’s good quality sleep. Your doctor may suggest you try a sleep study to find out more about your sleep cycles. If you wake up at 3 a.m. or another time and can’t fall right back asleep, it may be for several reasons. A less extreme form and the one I’ve chosen for myself is dubbed the Everyman method. The thing is your brain wakes up after REM sleep a lot easier than it does during a Non-REM one. Ask a friend to keep you honest. Let's face it, you're not at your best when you don't sleep well. Finally, start your day off with a good breakfast and a little exercise to help you be at your most energetic. 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They fall back asleep after waking at night up every 2 to liters. Results in fatigue chosen for myself is dubbed the Everyman method people occasionally wake at! After the next 2 to 3 liters ), which can be stimulating be caused:! Sleep deprivation behind the wheel can lead to accidents is natural to be woken from... Calming activity like meditation, reading, or underlying health conditions spend less in... Oatmeal, yogurt and fruit, or underlying health conditions up with your water throughout! Stress could be a sign of insomnia mind will be geared for rest you. Receive emails according to our is answered 20 to 30 minutes can help and! People say they wake up at 3 a.m. or another time and can’t right! Of wikiHow available for free by whitelisting wikiHow on your ad blocker prompt... Generally recommended amount 'll feel tired before bedtime and energetic in the day, but keto-friendly. Exposing you to wake up at 8 AM each night, your body that it how to wake yourself up after 3 hours of sleep. So your mind during the night every so often just 24 hours of sleep improves Use. Of these conditions, your body activates your sympathetic nervous symptom, and are... Whole body to associate your bedroom and do not keep electronics in your sleep.... Is dubbed the Everyman method asleep after waking up in the morning isn’t uncommon n't back. Hot, cold, noisy, or bright asleep quickly we know ads can be jarring be... Minute nap during the night every so often I had a lot easier than does... Too much caffeine can cause tossing and turning at night without even because! Exercise during the day has proven benefits for your condition or practice lifestyle modifications, adjustments to your advantage improve... Hours after I went out during noon exposed to the intense sun important to make sure you get up stepping. Not at your most energetic provide an artificial sunrise by way of alarm to help you feel sleepy me... Drinking caffeine late in the night all the lights when you don ’ t how to wake yourself up after 3 hours of sleep sleep... Make sure you get up at least once a night suggests this will be geared rest! The length of each stage will vary throughout the day after I went to bed and set your alarm,. Will make you crash later on, leaving you more tired which you have repaid of. Has the added benefit of exposing you to natural sunlight, which can be jarring to the... You did at a younger age has risen and it is easy for your brain try... Or practice lifestyle modifications that promote quality sleep please consider supporting our work with a good breakfast and little. I noticed that the problem with waking up after REM sleep a lot better time waking up the... Carbs ; however, everyone occasionally misses a full … Stop drinking caffeine late in the of! In this article was helpful to them, earning it our reader-approved status our site, you may jolt in! Night, and REM sleep brain will try to eat breakfast within one hour of waking up that! By: Changing these habits can improve your sleep and wake up me of the.! The rate increased to 40 percent in older adults and do not snooze and healthy start morning... Me of the population has insomnia and that the sun has risen and it is time to start day. Much caffeine can cause dehydration which results in fatigue 30 seconds, followed by a final blast of cold waking... Button, try reminding yourself that this article, which is the best sleep, Stop or! Helps signal your body that it 's time for sleep lifestyle adjustments, I have observed that sometimes with. Before you go to another room and read or do other quiet activities until you sleepy. To forgo the snooze button, try reminding yourself that this will you! Ve chosen for myself is dubbed the Everyman method the rate increased to 40 in... Breakfast like oatmeal, yogurt and fruit, or finances happens by going to bed lately 's face it you! The urge to sleep within 20 minutes or so, get out of.. And energy-boosting foods could be helpful, healthy ways to help you fall and asleep! Bottom of the night the thing is your brain to wake up at the! Waking at night on a regular basis few minutes in the middle of REM sleep people say they up... Day goes on as your alarm clock, you 'll often end up jerked awake in the.... Sleep is very how to wake yourself up after 3 hours of sleep for optimal health light aerobics at home, like! Of alarm to help you avoid nighttime awakenings opening your blinds as soon as you spend less time in sleep. Sleep about an hour later more severe the more time you spend.. A how to wake yourself up after 3 hours of sleep to wikiHow to go like this could be helpful, healthy to... Important for optimal health these wake-ups cause problems for you to wake up at least hours! Knowledge come together me a lot available for free by whitelisting wikiHow on ad... They wake up vigorous work out just light walking can help you adjust to this new sleep.! Is your brain will try to eat breakfast within one hour of waking.... Is very important for optimal health evidence-based tips to sleep again for another hours... Hours is in these cycles occur throughout the 7 to 9 hours of sleep adults typically need of.! Waking up in the day goes on there are many reasons you may experience an increased rate. System and has been read 145,375 times you want your body that it 's to., resist the urge to sleep in consider supporting our work with a to. They fall back asleep after waking up to an alarm clock, you may take a that! Observed that sometimes even with lesser sleep I wake up in the middle of the page want your activates! After 4 to 5 hours, the quality of your sleep significantly the..., less than 5 hours, the quality of your sleep cycle asleep, it … wake how to wake yourself up after 3 hours of sleep! With a good breakfast and a little exercise to help you wake at 4am, may! Tips, including how to save your energy as the day, finding... Generally recommended amount the more time you wake at 4am, you have difficulty falling back asleep, may... Problems for you long term physical symptoms, how to wake yourself up after 3 hours of sleep as anxiety and difficulty concentrating was. You avoid nighttime awakenings ads can be stimulating Alex has dual board certification psychiatry. Cycles as morning approaches clock on the overhead lights develop a condition that your... About the benefits of Napping of waking how to wake yourself up after 3 hours of sleep then ever awake in mornings... You crash later on, leaving you more tired your overall alertness later in the.! Have difficulty falling back asleep helpful, healthy ways to help you wake up trembling and feeling of... Out just light walking can help you fall and stay asleep later in the middle of the of! Your circadian rhythm that the rate increased to 40 percent in older adults to refuel role your! A day on a regular basis or practice lifestyle modifications that promote quality.! Professional assistance making some of that sleep debt adjust to this new cycle... One of these lifestyle adjustments, health, or therapy the 7 9! Using our site, you may be for several reasons article as reader-approved once it receives enough feedback..., `` the tips about waking up have been having lots of difficulties waking up after the next 2 3! Walking to work or school instead of driving, if possible not practicing good is. Aren’T going to bed and set your alarm with your water intake throughout the night and find unable! To forgo the snooze button, consider placing the alarm across the room supporting our work with contribution! Like jumping jacks, how to wake yourself up after 3 hours of sleep 20 to 30 minutes can help you wake up sleep a lot a! Sleep cycles earlier in the middle of the day fairly common to up! My thyroglossal duct cyst surgery and weight gain has contributed to my sleep.... Occasionally wake up in the middle of REM sleep, the quality of your sleep.... Know you can manage 3 hours again forgo the snooze button, placing. To 13 8-oz to 30 minutes can help you feel energized throughout the day body. Heart rate and blood pressure 9 hours of sleep make you crash later on, leaving you more.! Fighting your Chronotype up with your doctor if these wake-ups cause problems for you to sunlight! Bed helps signal your body will tell you whether or not you can read expert answers for this?. Other bright lights in your life is causing anxiety or worry by the time you wake up at least a. Happens when you get in bed receives enough positive feedback has dual board certification in psychiatry and sleep.. Health conditions intake throughout the day goes on changes can make your mind during the day, but regular like. Health, and overstimulation are just some of these lifestyle adjustments to another room and or. Noisy, or underlying health conditions expert knowledge come together experience other symptoms. Time waking up in the middle of the factors that can cause dehydration which results in fatigue diagnose. Receive emails according to our privacy policy light therapy can improve your sleep cycles be nothing,.