Dr Eric Berg says waking at 3am 'not normal' and to get checked

Brits who find themselves stirring at 2am or 3am without explanation are being advised not to dismiss it as "just one of those normal things". In fresh guidance targeting those who rouse at identical times most nights, live-in care specialists Alderberry Care said it could signal that something within the body requires attention and that booking a consultation with a GP would be sensible.

Nocturnal awakening is widespread, but what concerns families is the recurring cycle. People drop off without difficulty, then stir in the darkness, pulse racing or thoughts active and find it difficult to return to slumber. Health educator Dr Eric Berg has encouraged people who persistently wake during this period to seek medical examination.

According to Dr Berg, cortisol represents the body's primary stress hormone: "It should be low in the middle of the night so the brain can move through deep sleep and REM. Around 2am, many people are in slow-wave (deep) sleep. If cortisol rises then, it sends a wake-up signal.

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"Heart rate increases, blood sugar may rise a little, and the mind becomes alert. This burst breaks deep sleep and can pull someone out of a dream or leave them fully awake."

An Alderberry Care spokesperson added: "Our carers see the toll broken sleep takes. Most of our elderly patients who wake around 2am will feel drained and less steady the next day. Insomnia and waking in the middle of the night are common in most older people, but we never treat it as 'just normal'. We look for simple fixes and signs that mean a GP should be involved."

Insomnia and the best ways to deal with it Stay active during the day

Engaging in light physical activity - such as walking, gardening, or gentle stretching - can help the body feel naturally tired by bedtime.

Maintain a regular routine

Adhering to a consistent sleep schedule, going to bed and waking up at the same time each day, helps regulate the body's internal clock, making sleep come more easily.

Create a calming evening environment

Soft lighting, relaxing music and a warm drink like herbal tea or milk can signal to the body that it's time to wind down.

Avoid stimulants late in the day

It's advisable to limit caffeine, alcohol, and heavy meals in the evening, as these can interfere with falling and staying asleep.

Limit screen time before bed

Blue light from phones and TVs can suppress melatonin production. Opting for reading or listening to an audiobook instead can promote relaxation.