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Why You Wake Up at 3 AM and 3 Simple Fixes (Over 50)

Late alcohol, a too-bright bedroom, and clock-watching are common reasons you wake at 3 AM. Here are three fixes to help you sleep through. Better rest can start tonight. This is general information, not medical advice. Talk to your doctor about your situation.

What you'll learn

Skip late alcohol. One. That evening drink may help you fall asleep, but it often wakes you a few hours later as it wears off. Many sleep experts suggest finishing any alcohol at least three hours before bed.
Keep the room dark. Two. A little light or noise can pull you out of light sleep around three a.m. Try blackout curtains, cover glowing clocks, and keep the room cool. A dark, quiet room helps you drift back down.
Don't watch the clock. Three. If you wake and can't sleep, don't stare at the clock. A common recommendation is to get up, sit somewhere dim, and read until you feel sleepy again. Watching the minutes only feeds the worry.

Full transcript

Fun, that evening drink may help you fall asleep, but it often wakes you a few hours later as it wears off. Many sleep experts suggest finishing any alcohol at least three hours before bed. 2. A little lighter noise can pull you out of light sleep around 3 a .m. Try blackout curtains, cover glowing clocks, and keep the room cool. A dark, quiet room helps you drift back down. 3. If you wake and can't sleep, don't stare at the clock. A common recommendation is to get up, sit somewhere dim, and read until you feel sleepy again. Watching the minutes only feeds the worry.

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