Waking up at 3 a.m. and struggling to fall back asleep is a common issue, often linked to stress, lifestyle habits, or health conditions. While brief wakeups during sleep cycles are normal, staying awake can signal deeper problems.
Stress is a major culprit, raising heart rate and body temperature, making it harder to relax. Insomnia, aging, and certain medications can also disrupt sleep. Health issues like GERD, sleep apnea, or restless leg syndrome may be factors, too.
Poor sleep habits — such as screen time before bed, caffeine or alcohol consumption, or inconsistent sleep schedules — can make things worse.