Brits who regularly find themselves waking up between 2am and 3am are being urged not to ignore the habit, as experts say it could be a sign that something in the body needs attention. According to live-in care specialists Alderberry Care, repeated night waking, especially around the same time each night, shouldn’t be dismissed as “just one of those things.”
Instead, it may signal a hormonal imbalance, stress response, or another underlying health issue that warrants a conversation with a GP. A spokesperson for Alderberry Care explained: “Our carers often see the toll broken sleep takes. Many of our elderly patients who wake around 2am feel drained, anxious, or unsteady the next day. While insomnia is common, especially in older adults, we never treat it as normal. It’s always worth checking what’s going on beneath the surface.”
Health educator Dr Eric Berg echoed this advice, explaining that waking between 2am and 3am is often linked to a spike in cortisol, the body’s main stress hormone.
“Cortisol should be low in the middle of the night so the brain can move through deep and REM sleep,” Dr Berg said. “Around 2am, most people are in slow-wave sleep.
“If cortisol rises then, it sends a wake-up signal, the heart rate increases, blood sugar rises slightly, and the mind becomes alert.”
This sudden cortisol spike can pull someone out of a dream, leaving them wide awake in the early hours. Over time, repeated disruptions can lead to fatigue, irritability, and concentration problems during the day.
To help improve sleep quality, Alderberry Care shared practical tips that can make a difference for those struggling with night-time awakenings:
1. Stay active during the day – Light activities such as walking or gardening help the body feel naturally tired by bedtime.
2. Keep a consistent routine – Going to bed and waking up at the same time every day helps regulate the body’s internal clock.
3. Create a calming evening environment – Soft lighting, soothing music, and a warm herbal drink can help the body wind down.
4. Avoid stimulants late in the day – Caffeine, alcohol, and heavy meals can all interfere with falling and staying asleep.
5. Limit screen time before bed – Blue light from phones and TVs suppresses melatonin, the hormone that helps regulate sleep. Reading or listening to an audiobook is a better choice.
Alderberry Care emphasised that while occasional sleepless nights are normal, frequent waking between 2am and 3am should not be ignored, especially if it’s accompanied by stress, heart palpitations, or fatigue the next day.
“Sleep plays a vital role in both mental and physical health,” the spokesperson added.
“If you’re consistently waking at the same time each night, it’s worth getting checked. Sometimes, a small change in lifestyle or treatment plan can make a world of difference.”