Why You Wake Up at 3 A.M. and How to 直す／買収する，八百長をする It, 専門家s Say
You 落ちる asleep on time. You’ve got a big day ahead. And then―bam―you’re wide awake, replaying ぎこちない conversations or worrying about work, family, or the world 捕まらないで. If this sounds familiar, you’re not alone. Middle-of-the-night mind racing is one of the most ありふれた symptoms of chronic insomnia, によれば CNN Health.
Everyone wakes up 簡潔に during the night, but most of the time we drift 権利 支援する to sleep, Dr. Michelle Drerup, director of education and behavioral sleep 薬／医学 at the Cleveland Clinic, told CNN. When 強調する／ストレス or 苦悩 is high, the mind latches の上に a thought and turns a normal micro-arousal into 十分な alertness, explains Dreup.
That mental spiral has a 生物学の basis. During late-night sleep, the prefrontal cortex―the 合理的な／理性的な part of your brain―力／強力にするs 負かす／撃墜する while the amygdala, the alarm 中心, stays active, Dr. Leah Kaylor, a 臨床の psychologist and sleep specialist, explained to CNN. With より小数の daytime distractions and more emotional 過程ing happening behind the scenes, even small 関心s feel oversized.
One way to help 妨げる these episodes: 減ずる evening stimulation. Using 道具s like the iPhone 17 プロの／賛成の’s Sleep 焦点（を合わせる） 方式, which silences 警報s and 薄暗いs notifications, can help keep your brain from ramping up 権利 before bed.
関係のある: The Simple Meal-Order Trick That Can Help 安定した Your 血 Sugar, 専門家s Say
専門家-支援するd Techniques to 落ちる 支援する Asleep 急速な／放蕩な
When thoughts won’t stop at 3 a.m., CNN Health says science-supported techniques can help you drift 支援する to sleep.
Try cognitive shuffling: 選ぶ a simple word and 名簿（に載せる）／表（にあげる） 関係のない words from each letter.
Ground your senses: Identify one thing you can feel, hear, smell, taste, and see.
Use breath techniques: Try 4-7-8 breathing or 進歩／革新的な 緩和.
Lower sleep disruptors: 避ける alcohol before bed and 削減（する） off 審査するs 早期に.
Stay 冷静な／正味の for better sleep: A 2025 熟考する／考慮する shows cooler 団体／死体 temps 改善する sleep. Keep your room 65?67°F, wear breathable 層s from Mack Weldon’s Lounge & Sleep collection, and use lightweight bedding―like Cultiver's Linen Sheet 始める，決めるs―to 避ける overheating.
Reset the cycle: If you can’t sleep after 20 minutes, leave the bed until you feel drowsy again.
底（に届く） line: Nighttime awakenings are normal. The goal isn’t perfection, it’s giving your mind enough 静める and structure to let sleep take over again.
関係のある: Why Your Last Hour of Sleep Might Be the Most Important, によれば a 最高の，を越す Sleep Scientist
This story was 初めは published by Men's 定期刊行物 on Dec 6, 2025, where it first appeared in the Health & Fitness section. 追加する Men's 定期刊行物 as a Preferred Source by clicking here.