Waking up at 3am? ‘Cognitive shuffling’ could help you fall back to sleep

Waking up in the middle of the night is an all-too-common occurrence for many of us (35%, according to a sleep study), with 3am reportedly the time most of us see our slumber interrupted.

With the clock change set to disrupt our sleep even more this weekend, we spoke to sleep expert Kathryn Pinkham of The Insomnia Clinic, as well as ITV’s Dr. Amir Khan, for their advice on why we’re always wide awake at 3 am – and how to drift back off, including Dr. Amir’s trick, cognitive shuffling.

Why am I always awake at 3 am?

1. A lighter stage of sleep

Kathryn explains that around 3 am sits in the lighter stages of sleep, when the body is naturally more prone to waking, but this isn’t the sole cause of your witching hour wake-up call.

2. Cortisol

“3 am is when cortisol, our waking hormone, begins to rise in preparation for the morning. If your sleep is already lighter, more disrupted, or you have something on your mind, this combination can make you more likely to wake at that time.” She adds: “It’s not that 3 am is a ‘problem’ time, but it’s a point in the night where the body is more vulnerable to waking.”

3. Blood sugar

Dr. Amir adds that during the night, our blood sugar levels dip, causing our body to release a shot of adrenaline, resulting in us waking with a racing heart and a sense of alertness – and the fact that it’s the middle of the night can hinder our ability to get back to sleep, rather than help.

4. Worries

“The lack of distractions at that time of night means worries that feel manageable at 3 pm feel catastrophic at 3 am,” he says.

5. Your bedtime

Kathryn elaborates that there are several factors increasing the likelihood of waking during the night, including your bedtime.

“Going to bed too early can lead to more time awake in the night as our natural drive to sleep isn’t yet high enough.”

6. Hormones

Hormonal changes are an issue, too particularly during perimenopause and menopause. “Hormones can contribute to waking up, as our temperature changes and progesterone plays a role in helping us sleep more deeply,” says Kathryn.

Finally, drinking alcohol fragments sleep, leading to nighttime waking – even if it initially makes you feel sleepy.

“These factors don’t always cause full awakenings, but they can reduce sleep depth and make waking more likely,” Kathryn says.

If you do find yourself wide awake at 3 am (or 4 am, as it will be on Sunday, post-clock change) try this advice.

How to fall asleep again at 3 am

1. Cognitive shuffling

Dr. Amir recommends a trick called ‘cognitive shuffling.’ “Think of a word that has no emotional connection to you, completely neutral with no repeating letters,” Dr. Amir advises, suggesting ‘bed’ as a good option.

Once you’re got your word, take each letter and think of as many words as you can beginning with that letter, picturing them in your mind’s eye. Move onto each letter, picturing them at the same time. Repeat this until you fall asleep.

Why does this help us fall back to sleep? Dr. Amir explains: “Cognitive shuffling interrupts your racing mind by scrambling your thoughts, inviting your brain to go into sleep mode and reassuring it it’s safe to sleep,” he beings, explaining how to try cognitive shuffling.

Kathryn recommends the following:

2. Don’t check the clock

“This sets a pattern to keep waking at the same time each night plus, plus it will trigger negative thoughts about how little sleep you have had or fears about the impact the next day.”

3. Remove the pressure to sleep

“Trying to force sleep tends to make the brain more alert. Rather than ‘trying’ to sleep, focus on being grounded in the moment using your breath and noticing what you can see, smell and hear.”

4. If you can’t sleep, leave the room 

“If you’re awake and alert, get out of bed and do something such as reading or watching TV until you feel sleepy again. This keeps your connection between sleep and bed stronger.”

5. Avoid problem-solving in bed

“During the daytime, make time to sit and think and focus on your worries. By writing them down, you are mentally taking them out of your head, which helps a racing mind at nighttime. “

6. Keep your wake-up time consistent

“Even after a disrupted night – or the clock change – getting up at your usual time helps stabilise your body clock and improves sleep the following night.”