Dr Amir Khan on rule that could ‘tip’ you into waking up at 3am tonight

Dr Amir Khan on rule that could ‘tip’ you into waking up at 3am tonight Dr Amir Khan has advice for people who worry they will again wake up at 3am tonight - or did so last night A well-known ITV doctor who works as an NHS GP has shared insights into an issue that could ‘tip’ you into waking at 3am tonight - or may have done last night. Dr Amir Khan, a regular on ITV’s Lorraine and Good Morning Britain, has 1.2 million followers on Instagram who turn to him regularly for medical advice. And for anyone who wakes at around 3am and can’t get back to sleep, his advice could really help. Surprisingly, first of all he says it is quite normal to wake up like this. "Have you ever noticed that you fall asleep just fine and then suddenly you're awake at 3am, staring at the ceiling, overthinking your entire life?" the doctor asked his followers in a post. "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, which is more likely if you've had alcohol, eaten very late, or are under chronic stress, your body releases adrenaline to compensate." This is the key issue. The surge of adrenaline can wake you up, making you feel alert and causing your heart to race. At night, the brain’s ability to spot perceived threats can increase significantly, given there are very few noises and distractions. Women in particular can be affected by this 3am waking problem, Dr Khan said. Hormone changes due to the menopause and the perimenopause can play a part. He said that once this kind of middle of the night waking begins, it can feel like it causes a doom loop effect. "Poor sleep itself becomes part of the cycle,” he said. “The more you worry about waking up, the more likely you are to wake up. 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 3am, 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." The NHS has advice that can help in this scenario. It says there are good habits that can improve sleep quality. The NHS says large meals eaten close to bedtime can affect your sleep. This is also the case with tea and coffee. Alcohol and cigarettes can also disrupt your ability to sleep. Some steps that can help with bedtime, it says, include trying earplugs, putting your phone on silent, keeping clocks out of view, and adjusting the temperature of the room you sleep in. Regular exercise can improve sleep, the NHS advises. It says reading and listening to calming music can help before bedtime. And it notes that a regular sleep routine can be very important. Its website states: "When you have a regular sleep routine, it can make it easier to fall asleep. This is because going to bed and getting up at similar times each day helps your body know when it's time to sleep. "Try to keep your routine the same when you can, even on days when you're not working." For further NHS information on help to get better sleep, visit the NHS website here.