Waking up between 2 a.m. and 3 a.m. is common, but repeated awakenings at this time can signal health or lifestyle factors affecting sleep.
Dr. Eric Berg explains that cortisol, the stress hormone, should be lowest at this hour, but spikes can disrupt sleep. Magnesium deficiency, low blood sugar, low sodium, liver strain, or other underlying health issues can trigger early wake-ups.
Age-related changes also play a role: melatonin naturally drops, internal clocks shift, and physical discomfort, bathroom needs, or medications can interrupt sleep. Emotional reflection during quiet hours may also cause wakefulness.
Lifestyle habits matter too — early dinners, long naps, caffeine, low daylight exposure, and low activity can shift sleep patterns.
To improve sleep: keep the bedroom dark, avoid screens, maintain a consistent schedule, stay active, limit late meals and caffeine, and manage racing thoughts by writing them down. Persistent issues should be discussed with a doctor.
