Sleep

What to Do When You Wake at 3am

Fighting sleep makes it worse — here's what helps.

5 minSleep SupportStress Relief

Middle-of-night wakings are normal. Anxiety about them is what turns them into insomnia.

If you're awake more than 20 minutes, get up briefly and reset.

Practical steps

  1. 1Stay in low light — no bright screens.
  2. 2Sit somewhere else and read something calm for 15 minutes.
  3. 3Practice slow exhales; return to bed when sleepy.

Try This Today

Keep a small book by the bed for tonight.

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Try a calming meditation

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