7 quick fixes to reduce 3 a.m. wake-ups, a sleep expert says

A sleep expert lists seven simple lifestyle and bedroom adjustments that may help reduce waking at 3 a.m.; the article notes that waking once in the night is common but repeated awakenings that cause ongoing sleep loss may need further attention.

Waking around 3 a.m. is a frequent experience and often reflects normal shifts between sleep stages. The article speaks with Hannah Shore, Head of Sleep Science at Mattress Online, who describes seven quick adjustments people can try to reduce those awakenings. Shore explains that how a person responds to a wake-up (falling back asleep easily versus staying awake) helps indicate whether a pattern is concerning. The piece frames these ideas as lifestyle and bedroom changes rather than medical diagnoses. Key points: - Exercise and daylight: The article reports that daytime exercise builds sleep pressure and exposure to natural light can help anchor the circadian rhythm; exercising too close to bedtime may raise core temperature and interfere with sleep. - Ventilation and temperature: Shore recommends airing the bedroom to cool and refresh the air and notes that a cooler sleeping environment supports the body’s natural night-time temperature drop. - Eating and caffeine timing: The article says eating lighter in the evening and avoiding caffeine many hours before bed can reduce late-night alertness, noting caffeine’s roughly four- to five-hour half-life is relevant. - Evening routine and schedule: Shore highlights relaxing activities in the hour before bed and keeping regular sleep and wake times, and the article notes that forcing much earlier bedtimes can disperse sleep pressure and lead to earlier awakenings. Summary: The article presents seven practical adjustments aimed at reducing middle-of-night awakenings and improving overall sleep quality. If middle insomnia persists or sleep deprivation is affecting health or safety, the article recommends speaking with a healthcare professional.