ITV’s doctor Amir Khan has shared that a lot of people wake up at 3am. Little you may know, there may be a reason this happens to so many people regularly, as it’s quite common
09:40, 13 Feb 2026Updated 09:42, 13 Feb 2026
TV doctor Amir Khan said people often wake at 3am (stock image) (Image: Getty Images)
It’s natural to wake up at night sometimes, but a doctor has said many people often rise from slumber at a certain time quite often. ITV‘s Doctor Amir Khan shared what people need to know about the habit, as it’s a lot more common than you may think.
While we all crave a good night’s sleep at the end of a long day, sometimes it isn’t always that easy. However, sleep is super important for our health, so people need to ensure they get enough rest, and monitor any sudden changes to keep track of any unusual patterns that could be impacting them.
If, however, you’re someone who wakes up at 3am each night, there may be a reason why. In fact, experts have explained the night-time habit is actually quite normal.
Sharing expert advice in a candid Instagram video, Doctor Amir explained: “Have you ever noticed that you fall asleep just fine, and then suddenly you’re awake at 3am, staring at the ceiling, overthinking your entire life?
“Well, there’s actually a biological reason for that. Around 2am to 4am, your body is in a very particular phase of its sleep cycle. Cortisol, your natural stress hormone, starts to rise in preparation for waking up.
“It’s completely normal but, if you’re already stressed, anxious or running on empty, that small hormonal shift can be enough to tip you into wakefulness. At the same time, your brain is more vulnerable.
“During the night, especially during the early hours, blood sugar levels can dip slightly. If they drop too low, which is more likely if you’ve had alcohol, eaten very late or are under chronic stress, your body releases adrenaline to compensate.
“That little surge can wake you up suddenly with a racing heart, or a sense of alertness. Add in the fact that, at 3am, there are no distractions, no emails, no noise, just you and your thoughts, your brain’s threat system becomes louder.
“The part of the brain that processes fear is more reactive when we’re sleep deprived. So worries that feel manageable at 3pm can feel catastrophic at 3am. Hormones also play a role.”
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Despite this, he said waking up in the night can be completely normal. We all cycle through lighter sleep, and brief periods of wakefulness is generally nothing to worry about.
However, he noted worrying about waking up can become a problem. There is some information you need to know if you’re concerned, but doing things like limiting alcohol and screen time before bed can help.
What to do if you struggle to sleep
If you’re someone who worries about waking up at night, it’s something that can have a negative impact on your health. This is because it can lead to creating a vicious cycle of anxiety and sleep loss.
This kind of “sleep-specific anxiety” results in the body releasing stress hormones, increasing heart rate and alertness. This, in turn, can make it more difficult to sleep, leading to chronic insomnia and poor health.
If this sounds like you, you should speak to your GP for further advice. They will be able to help guide you in the best way.
Not to mention, you should also contact your doctor if you’re worried about your standard of sleep in any other way. They will be able to help you remedy the problem in the best way that works for you, and further advice can be found at the NHS website.