A prominent neuroscientist has revealed the surprising biological reason why many people consistently wake up at 3am or 4am, unable to fall back asleep.
The Science Behind the 3am Wake-Up Call
Sleep difficulties affect a significant portion of the population, with the NHS confirming that one in three people will experience insomnia at some point in their lives. Beyond causing tiredness and irritability, prolonged sleep issues can have serious consequences for your overall health, making quality rest essential.
In a recent conversation with Doctor Mark Hyman, neuroscientist Dr Andrew Huberger explained the specific mechanism behind early morning awakenings. "A lot of people wake up at 3 or 4am and can't fall back asleep," Dr Huberman stated. "Here's probably the reason... chances are you are running out of melatonin."
How Your Body Clock Affects Your Sleep
Melatonin is the hormone naturally produced by your body to regulate sleep-wake cycles. Levels typically rise in the evening to promote sleep and decrease throughout the day. Dr Hyman elaborated that around 3am or 4am, your melatonin levels naturally drop.
"If you're consistently waking up in those early hours, it's likely that you're running out of melatonin because you stayed up too late for your body's natural rhythm," he explained. "Some people are simply built to fall asleep earlier, their circadian clock runs ahead."
When you stay up late under bright artificial light, you delay melatonin release, causing it to drop too soon during the night and interrupting your sleep cycle.
Practical Solutions for Better Sleep
Dr Huberman offers a straightforward solution: try going to bed one hour earlier. He acknowledges this isn't always popular, noting that many people resist becoming "the person that goes to bed at 8.30" even if that aligns with their biological needs.
Additional recommendations include getting morning sunlight to anchor your circadian rhythm and dimming lights in the evening to support natural melatonin production. The key is to work with your biology rather than fighting against it.
The NHS advises consulting a doctor if sleep problems persist, as professional medical advice may be necessary for chronic insomnia.
