NHS doctor explains why women waking in UK at 3.29am every night

NHS doctor explains why women waking in UK at 3.29am every night ITV Lorraine and This Morning expert Dr Amir Khan said 'your brain’s threat system becomes louder' An NHS doctor has said there’s a good reason why people wake up at 3am - and wonder why. Dr Amir Khan, who regularly appears on Lorraine and This Morning said it was down to cortisol - and it can all lead to heart racing and waking up fully. And he said for women going through the perimenopause and menopause, hormones play a huge part. Some research has shown the exact average time people wake up is at 3.29am - and it is linked to the body’s circadian rhythm. John Hopkins Medicine said most adults naturally wake up 2 to 3 times per night. Many of these are brief “micro-arousals” lasting only a few seconds that you do not even remember. Dr Dan Gartenberg of Sleepspace said the human circadian rhythm reaches its lowest body temperature and highest fatigue point typically around 3:00 AM, making partial or full awakenings around this hour very common. The human circadian rhythm reaches its lowest body temperature and highest fatigue point typically around 3am, making partial or full awakenings around this hour very common. Dr Khan said on Instagram: “Have you ever noticed that you fall asleep just fine and then suddenly you’re awake at 3:00 a.m. staring at the ceiling, overthinking your entire life? Well, there’s actually a biological reason for that. Around 2 to 4 am, your body is in a very particular phase of its sleep cycle.” He said that it was the body’s hormones which are responsible: “Cortisol, your natural stress hormone, starts to rise in preparation for waking up. It’s completely normal. But if you’re already stressed, anxious, or running on empty, that small hormonal shift can be enough to tip you into wakefulness. At the same time, your brain is more vulnerable. During the night, especially in the early hours, blood sugar levels can dip slightly. “If they drop too low, where which is more likely if you’ve had alcohol, eaten very late, or are under chronic stress, your body releases adrenaline to compensate. That little surge can wake you up suddenly with a racing heart or a sense of alertness. Add in the fact that at 3am there are no distractions, no emails, no noise. Just you and your thoughts and your brain’s threat system becomes louder.” He said it may be worse for people who regularly get disturbed sleep. Dr Khan explained: “The amygdala, the part of the brain that processes fear, is more reactive when we’re sleep-deprived. So worries that feel manageable at 300 p.m. can feel catastrophic at 3am. Hormones also play a role in perimenopause and menopause. “Fluctuating oestrogen affects temperature regulation, cortisol sensitivity, and sleep stability. That’s why so many women report early morning awakenings and poor sleep itself becomes part of the cycle. The more you worry about waking up, the more likely you are to wake up.” But people need not be excessively worried - because it’s not unusual: “Now, waking briefly in the night is actually normal. We all cycle through lighter sleep every 90 minutes. The problem isn’t waking up, it’s the anxiety about being awake. So, gentle breathing, avoiding clock watching and screens, and keeping evenings calm and alcohol light can really help. So, if you’re awake at 3:00 a.m., it doesn’t mean you’re broken. It just means your biology is doing what biology does and we just need to help it along a little bit.” One follower was pleased at the advice, saying: “Thank you so much for this Amir. This is so me, I wake up between 2am and 3am most nights, it’s like an alarm goes off and I’m wide awake feeling terrified, of what I don’t know, but it’s awful. Thank you so much for explaining so brilliantly.” Another asked: “Is there something that could be added to the diet to help with the blood sugar waking you up at night? I am not particularly stressed presently (thankfully) but am perimenopausal and 2:58 it’s like an alarm goes off! Thank you for all of these advices! They are I credibly helpful especially when you can’t have this time with a GP XX”