Last updated: October 2026
Waking around 3am is common. Sleep gets lighter in the second half of the night, so brief wakings are normal; the problem is not getting back to sleep. Common causes include alcohol, which disrupts the second half of sleep, stress and worry, needing the toilet, caffeine, menopause night sweats and sleep apnoea.
Below: the common causes and what to do about each, how to get back to sleep, and when to see a GP. For techniques to help you drop off at bedtime, see how to fall asleep fast.
Is waking in the night normal?
Yes. Sleep runs in cycles of about 90 minutes, and early in the night there’s more deep sleep. Later there’s more light and dream sleep, so brief wakings become more likely in the early hours. Most people don’t remember them. Night waking also becomes more common with age. It’s a problem when you lie awake, or it leaves you tired the next day.
Common causes and fixes
| Cause | Why it wakes you | What helps |
|---|---|---|
| Alcohol | Helps you fall asleep but disrupts the second half of the night | Drink less, earlier in the evening, or not at all. See CBD and alcohol |
| Stress and worry | A racing mind makes it hard to drift off again | A wind-down routine; write worries down before bed. See lowering cortisol naturally |
| Needing the toilet | Late drinks, caffeine, alcohol, or a prostate or bladder issue | Fewer drinks in the last 2 hours; see a GP if it happens most nights |
| Caffeine | Its effects last many hours | No caffeine after midday. See caffeine and how long it lasts |
| Menopause | Night sweats and hot flushes | Cool bedroom, layers; talk to your GP about HRT. See perimenopause and sleep |
| Sleep apnoea | Breathing stops briefly, waking you | See a GP if you snore loudly, gasp or are very sleepy in the day |
| Low mood | Waking very early and not getting back to sleep can be a sign of depression | Talk to your GP. See CBD and depression |
| A warm or bright bedroom | Heat and light interrupt sleep | Cool, dark, quiet room |
How to get back to sleep
- Don’t check the time. Clock-watching adds pressure.
- Keep lights low and avoid your phone.
- Try slow breathing or relaxing each muscle group in turn.
- If you’re still awake after about 20 minutes, get up, do something calm in dim light, and go back to bed when sleepy.
- Don’t lie in to make up for it; keep your usual wake-up time.
Habits that reduce night waking
- The same wake-up time every day
- Daylight and exercise during the day
- A 30 to 60 minute wind-down before bed
- Less alcohol and no late caffeine
- A cool, dark bedroom
Some people add a supplement to their evening routine. Magnesium contributes to normal psychological function and the reduction of tiredness and fatigue. Our Magnesium Glycinate Sleep Complex is an evening drink with magnesium, glycine, L-theanine and botanicals, and our Sleep CBD Oil combines broad spectrum CBD with passion flower. The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication. See natural sleep aids ranked by evidence.
When to see a GP
See a GP if poor sleep has lasted 3 months or more, is affecting your day, or comes with loud snoring or gasping, low mood, needing to pass urine several times a night, or night sweats you can’t explain. The NHS offers CBT for insomnia, which has the strongest evidence of any treatment. We don’t recommend our products during pregnancy or breastfeeding.
See how to sleep better.
Woken by a bad dream? See nightmares.
FAQs
Why do I wake up at 3am every night?
Sleep is lighter in the early hours, so wakings are more likely. Alcohol, stress, caffeine, needing the toilet, night sweats and sleep apnoea are common reasons you then stay awake.
Is waking at 3am a sign of anxiety?
Stress and worry often make it hard to fall back asleep. Waking very early every day can also be a sign of low mood, so talk to your GP if it persists.
Does alcohol make you wake up at night?
Yes. It helps you fall asleep but disrupts sleep in the second half of the night.
What should I do if I wake at 3am and can’t get back to sleep?
Avoid the clock and your phone, try slow breathing, and if you’re still awake after about 20 minutes, get up and do something calm until sleepy.
Can magnesium stop me waking at night?
It isn’t proven to. Magnesium contributes to the reduction of tiredness and fatigue, and some people include it in an evening routine.
Sources
- Ebrahim IO et al. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res, 2013.
- Ohayon MM et al. Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals. Sleep, 2004.
- NHS. Insomnia.
- NHS. Sleep apnoea.
