Waking up at 3 or 4 a.m. and can’t fall back asleep? @hubermanlab explains why. Around that time, your melatonin levels drop naturally. If you’re consistently waking up in those early hours, it’s likely that you’re running out of melatonin because you stayed up too late for your body’s natural rhythm. Some people are simply built to fall asleep earlier, their circadian clock runs ahead. Trying to push your bedtime later can create that 3 a.m. wake-up pattern. Your brain’s “seesaw” between alertn
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If you wake up in the middle of the night and can’t fall back asleep, trying harder won’t help. The enemy of sleep is effort. Whatever woke you up wasn’t under your control, and it takes time for the body to ease back into sleep. Paradoxically, surrendering control can shorten how long you’re awake and allow you to fall back asleep quicker. Dr. Michael Grandner offers a practical tip: If you need to, get out of bed (no screens, no lights) and come back only when you feel ready. And if you don’t
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