Why Do I Wake Up at 3am?

If you’re one of the 35% of people who wake up in the middle of the night at least three times per week, you know how frustrating it can be. Not only does it impact your mood, energy levels, and concentration, it can also have adverse effects on your overall well-being. Below, find out what to do if you’re lying awake at 3 am and some of the underlying lifestyle factors that may be contributing to your nighttime awakenings.


Member Tip: In your Oura App, check your Sleep Graph to see how many times you wake up in the night and how long it takes you to fall back to sleep each time, as well as your total hours of sleep. You’ll also notice your nighttime movement graph, which can point out which times of the night you’re most restless.**

What Should I Do When I Wake Up at 3am?

Waking up in the middle of the night and not being able to get back to sleep can be stressful and frustrating—and the more you stress about it, the worse it gets. Research has even found that “clock watching” can make it harder for people with insomnia to go back to sleep.

First of all, keep in mind that it’s relatively common to wake up in the middle of the night. As Oura advisor and sleep researcher Rebecca Robbins, PhD, says: