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AIBU?

Help me stop waking up at 3am every night

58 replies

iliketurtles1 · 24/01/2024 21:25

It’s killing me! My mood has been terrible the last few weeks and I think it’s because I’m not fully sleeping.

I often go to bed and I’m pretty awake at night, but I’ll always fall asleep fine. No issues there. But for a month or two now, I’ve woken up at 3am EVERY NIGHT. I’ll wake up feeling fine, and I’ll usually get back to sleep, but it’s scary how on-time it is every night.

I’ve never ever had issues with sleep.

The worst part is, I’m now waking up before work feeling like I’ve got a hangover and I’m so beyond tired in the mornings.

I looked it up and it could be to do with cortisol. I’ve tried taking a magnesium fizzy capsule before bed, even a square of dark chocolate, but nothing is working.

I went to the gp and he’s testing my cortisol but other than that he’s not been very helpful.

I’m getting so sick and tired of feeling like I’ve been hit by a bus every morning 😭

OP posts:
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iliketurtles1 · 24/01/2024 22:10

I’m only 25 so not peri. I don’t drink alcohol or caffeine 😭

OP posts:
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idontlikealdi · 24/01/2024 22:12

It's peri for me. 3 am is something to do with circadian rhythm though, anxiety?

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Bargello · 24/01/2024 22:13

Myyearmytime · 24/01/2024 21:44

What age are you ?
perimenopause?

My thoughts exactly.

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ladygindiva · 24/01/2024 22:18

ItsVeryHyacinthBucket · 24/01/2024 21:49

Oh my god. Never watch the Exorcism of Emily Rose then. She woke up hang on 3am every night because she was possessed by an ancient demon. Could be that?

🤣

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ExpectantEs · 24/01/2024 22:25

mooncloud1 · 24/01/2024 21:59

Ok, this happened to me. Every single night 3.11am and something I actually read in here helped. I stopped looking at the time when I woke up, I know doesn't sound like much of a tip but it really worked. So, I was I was getting in a routine of waking at exactly the same time and somehow trained myself to awake at 3.11am. When I woke I would lay there and close my eyes and not look at a clock to see what the time was. It took a little while but it did work.
Depends how desperate you are, but worth a go.

I agree with this. If was happening for me a lot in my mid twenties. Still happens now - but I try my hardest not to look at my phone for the time. Once you stop doing that, the wake ups stop somehow. Worked for me anyways

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Meadowflower2023 · 24/01/2024 22:28

mooncloud1 · 24/01/2024 21:59

Ok, this happened to me. Every single night 3.11am and something I actually read in here helped. I stopped looking at the time when I woke up, I know doesn't sound like much of a tip but it really worked. So, I was I was getting in a routine of waking at exactly the same time and somehow trained myself to awake at 3.11am. When I woke I would lay there and close my eyes and not look at a clock to see what the time was. It took a little while but it did work.
Depends how desperate you are, but worth a go.

Im pinching this one for later 🤞🏼

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KindleGirlie · 24/01/2024 22:29

I could have written this. I haven’t solved it yet despite trying all the things. Even sleeping tablets or melatonin. Found a few new ones on this thread to try.

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Hankunamatata · 24/01/2024 22:33

I use the headspace app (I'm sure other app have same thing). They have a nighttime sos with guided medication in their sleep section. Helps me feel like I'm not insane. You could ask gp for slow release melotnin

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justasking111 · 24/01/2024 22:43

What do you eat, in the evening, what do you drink in the evening and at what times?

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CheeseWisely · 24/01/2024 22:49

I quite often wake up between 3 and 4 and if I don't drift straight back off I put a podcast on, something with a calm steady voice, solo presenter. History documentaries are good. Listening to something stops my brain from spiralling off on its own path and I tend to fall asleep quite quickly.

It helps that I have a tolerant DH who doesn't mind the gentle noise.

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LightSpeeds · 24/01/2024 23:03

I occasionally go through bouts of this.

I sleep much better if I have a milky drink at bedtime.

I'm also trying Trip CBD oil this week (someone on here mentioned it). I have been sleeping better so far.

Also, think about something you REALLY don't want to do. Somehow, it makes you feel more tired... 🥱

Good luck.

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justasking111 · 24/01/2024 23:06

I pop in an ear bud and listen to something familiar. At the moment it's Desperate Housewives

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whyamiawakestill · 24/01/2024 23:16

"Gently Back to sleep" on the calm app.

And don't fight it, acceptance, no stress, no anger.

Also maybe break the habit, get up and walk to another room, grab some water etc.

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Plikujyhtg · 24/01/2024 23:25

ItsVeryHyacinthBucket · 24/01/2024 21:49

Oh my god. Never watch the Exorcism of Emily Rose then. She woke up hang on 3am every night because she was possessed by an ancient demon. Could be that?

This was literally my first thought 😂
3am is the demonic witching hour

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ludocris · 24/01/2024 23:48

No idea if this works but happened to see it earlier: vm.tiktok.com/ZGer664KU/

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Meadowflower2023 · 25/01/2024 07:56

@mooncloud1 well it's thanks to you I had at the very least 2 hours extra sleep last night, I'm certain of it. Woke up as usual, twice (would normally be awake for hours just clock watching) never looked once and definitely wasn't awake long each time before I nodded again. Amazing! 🤩

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TempName247 · 25/01/2024 08:28

Set your alarm for some time before this (maybe 1 or 2am), and repeat for a few nights until your body clock has reset.

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Mustardfan · 25/01/2024 08:42

Dark chocolate has a surprising amount of caffeine in it, so might be best not to eat it. Sleep clinics will always test iron levels before starting treatment as this can affect sleep, are you taking an iron supplement? I think the NHS acceptable levels are too low, so even if your GP says your iron level is ok, could be worth taking it. Have you seen your GP? If you’re very tired would be worth discussing it with them.

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LittleRedYarny · 25/01/2024 08:45

I did the Zoe program and found when this was happening to me it was because of a blood sugar dip. I would wake and within 30 seconds my phone was bleeping with a low blood sugar warning.

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kisstheblarney · 25/01/2024 08:45

Following!!

Thanks OP, very useful thread.

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Shoppingfiend · 25/01/2024 08:51

Try no caffeine including chicolate. And no alcohol.
Caffeine is in your system 12 hours.
I stopped caffeine then at Xmas when socialising in the evening had tea and chocolates-woke up thinking I was having a heart attack- so breathless and sweaty. Until then didn’t think it was a big deal.
Some people are
more sensitive than others or perhaps it’s affected by age/menopause.

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Loooper · 25/01/2024 08:55

Some amazing advice on this thread!

A few years ago I had the same. The GP prescribed diazepam for 3 nights to ‘break the habit’, it worked.

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solsticelove · 25/01/2024 08:56

@iliketurtles1
I find magnesium body spray works better than tablets for sleep. It goes directly to your bloodstream. Holland and Barrett.

The waking could be your blood sugar levels. What time are eating your last meal? Are you having any supper? What is your last meal like? Any protein? If I’m hungry I’ll always wake about 3am and it’s usually if I’ve eaten early or had a light meal. Supper helps me sleep through the night (but not crisps or chocolate!).

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midgetastic · 25/01/2024 08:59

The thing to remember is that waking in the middle of the night might actually be normal for us

Get up , have a cup of tea and stop worrying about being awake and it may sort itself out

Read a book but not a screen

I find if I don't worry about being awake I tend to sleep quite quickly again and amn't tired from it

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Deathbyathousandcats · 25/01/2024 08:59

I’m a man in my 50s, so I’m definitely not menopausal but this happens with me too. It seems to have developed over the past couple of years; perhaps it’s just one of those things that happens as we get older? I know it’s affected my mum for years.

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