Brits who find themselves waking up at 2am or 3am for no reason are being told not to brush it off as "just one of those normal things". In new advice aimed at people who wake at the same time most nights, live-in care experts Alderberry Care say it can be a sign that something in the body needs attention and that an appointment with a GP is a wise decision.
Night waking is common, but what worries families is the repeated pattern. People nod off fine, then wake in the dark, heart racing or mind busy and struggle to drift back. Health educator Dr Eric Berg has urged people who keep waking in this window to get checked.
According to Dr Berg, cortisol is the body's main stress hormone: "It should be low in the middle of the night so the brain can move through deep sleep and REM. Around 2am, many people are in slow-wave (deep) sleep. If cortisol rises then, it sends a wake-up signal.
"Heart rate increases, blood sugar may rise a little, and the mind becomes alert. This burst breaks deep sleep and can pull someone out of a dream or leave them fully awake."
An Alderberry Care spokesperson said: "Our carers see the toll broken sleep takes. Most of our elderly patients who wake around 2am will feel drained and less steady the next day. Insomnia and waking in the middle of the night are common in most older people, but we never treat it as 'just normal'. We look for simple fixes and signs that mean a GP should be involved."
Light physical activity -- such as walking, gardening, or gentle stretching -- can help the body feel naturally tired by bedtime.
Going to bed and waking up at the same time each day helps regulate the body's internal clock, making sleep come more easily.
Soft lighting, relaxing music and a warm drink like herbal tea or milk can signal to the body that it's time to wind down.
Encourage limiting caffeine, alcohol, and heavy meals in the evening, as these can interfere with falling and staying asleep.
Blue light from phones and TVs can suppress melatonin production. Reading or listening to an audiobook instead can promote relaxation.