Google Searches Surge for ‘Waking up at 3 a.m.’: Sleep Expert Explains the Causes

An increasing number of people are turning to Google for answers about waking up at 3 a.m., prompting renewed attention to nighttime sleep disruptions. The phrase “waking up at 3 a.m.” has seen a rise in search traffic, and related TikTok videos have accumulated up to 2.5 million likes.

Dr. Ana Krieger, director of the Center for Sleep Medicine at Weill Cornell Medicine and NewYork-Presbyterian, attributes these early-morning awakenings to a range of behavioral and physiological factors. “Sometimes we overlook the importance of having good sleep habits before we go to sleep,” Krieger told CNBC Make It.

Photo of a sleeping woman | Source: Pexels

Krieger emphasized that sleep hygiene plays a significant role in uninterrupted rest. Recommendations include developing a relaxing nighttime routine, avoiding caffeine after noon, staying away from alcohol, putting electronics away before bed, and maintaining a cool, dark, and quiet sleeping environment.

Persistent 3 a.m. wake-ups may also be stress-related. “It could also be that they have stressors or anxieties that seep in through their sleep cycles and interfere with their ability to sleep through the night,” Krieger said.

Underlying medical conditions such as sleep apnea, insomnia, or restless leg syndrome can also interfere with sleep, and consulting a sleep specialist may be beneficial.

Photo of a man holding an alarm clock | Source: Pexels

Krieger advises against using phones, checking the time, or engaging in stimulating activities if awake in the middle of the night. These actions, she says, can reinforce insomnia. Instead, she recommends calming practices such as deep breathing exercises, including the 4-7-8 technique.