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What has helped me has been to embrace the waking up at 3ish rather than resisting it. It has become a very precious, quiet time to reflect, pray, meditate and bring myself into a deeply loving and peaceful state. This is also a better way to doze back to sleep if that's what I want as the resisting, kicking, fighting it, frustration only escalates the inability to sleep.

My grandmother used to say "an hour of sleep before midnight is worth two hours of sleep after midnight". Woman had boundless energy and lived into her late 90's.

Can't say this approach has ever worked for me. If I go to bed earlier, I simply wake up at 12 instead of 3 am.

Lifetime insomniac here, middle of night awakening since childhood. I had sometimes stayed awake maybe an hour, sometimes I didn't get back to sleep at all. I solved my sleep issue recently. I discovered a technique for getting right back to sleep. I just get comfortable, make sure room temp is the way I like it. Then I just repeat in my mind "I am already asleep. I am already asleep. I am already asleep." I have never had to repeat this sentence more than 4 times. And, the next thing I know, I am waking up several hours later. The only drawback is, sometimes I end up sleeping later than I want. But I am retired, so no big deal. Give it a try. It's free and no side effects.

What I have found is that, working in conjunction with clean eating and exercise , is working on my vagus nerve. Using ice packs around my head, face and neck cools down my brain , I just started this therapy. I prefer to do this 20 minutes before bed, it’s seems to get me into a deeper restorative sleep. I’ve also returned to reading a paper back book for a minimum of 20 minutes but preferably an hour before retiring. I went through a lot of trauma in 2019-2022, loosing both my parents and 6 other family members, along with being my parents caregiver and well the world turning upside down, I could only manage 2-3 hours of sleep a night for 2 consecutive years. NO BUENO. My brain was on fire, my nutrients depleted. It’s been a slow, but progressive recovery and Mr Huberman has been a piece of the puzzle along with my nutritionist and multiple other therapies. Progress, patience and community support is my personal motto.

I fixed my insomnia with a new morning ritual: walking east at sunrise and getting the light on my retina and skin. It's the best part of my day!

00:00 Many people are waking up after 4-5 hours of sleep 00:56 Balancing physical exercise and rest is important for optimal health. 01:54 Minimum of six sets per body part per week to maintain muscle. 02:56 Exercise benefits not just physical but also mental health 03:51 Proper sleep timing is crucial for good health 04:47 Going to bed earlier can improve productivity 05:42 Avoid high dosage of melatonin supplementation 06:42 Balanced hormone levels are crucial for brain and sexual health

I really respect Andrew, his breadth of knowledge. I watch him in the wee hours of the morning, when I can't sleep.

Cortisol interrupts circadian rhythm so trauma and depression/anxiety states will deeply affect sleep.

For me..reading is my drug of choice for sleeping..read before falling asleep..read again when wake again ..etc..works a charm for many years now..🇨🇦

He is so right, some of us need to go to bed earlier! I did this for the first time just last night! I thought blue light was making me wake up around 4am, many times not being able to fall back asleep, or being awake for a couple of hours. This is exhausting and negatively impacting my metabolism. Last night I turned the computer off at 9 and noticed I was starting to fall asleep. I've noticed that before but pushed through that to usually stay up till 11 and even midnight online. I read for awhile then got in bed and fell right to sleep at 10pm, didn't wake up until 5:45 this morning! Slept the whole night. Folks, this has become so rare I can count on one hand the number of times that's happened in the last year. What I realize now is that I must get off the computer by 8pm and get in bed by 9. Seems ridiculously early but I'm for sure one of those people who genetically needs to go to sleep earlier, more with circadian rhythm that's aligned with nature. I know we are created to live that way. I'm convicted. It's my new normal.

Many thanks for this advice. I have struggled with insomnia for decades. When I retired I took advice to restrict sleep getting to bed about midnight. I would be awake at 3-4am and couldn't get back to sleep. After that I felt tired and groggy for most of the rest of the day. My quality of life was poor. I've now started going to bed at 9pm. I get up about 3 or 4am have a small drink and about an hour later go back to bed. I'm there till about 7.30-8am. For the rest of the day I now feel wide awake, rested and really well. Almost seems a minor miracle.

I absolute hate waking at 3 o’clock. I stay in bed and try to fall asleep again which happened around 6 o’clock and wake up exhausted at 8. Or later. I am semi retired.

My question is, IF we change our BELIEFS about how much sleep we need, then does our mindset change the mental and physical consequences of having less sleep. I think we hear so much FEAR based info about lack of sleep that we end up stressed about it, which creates a vicious cycle of both insomnia and high stress related health problems. Then we mentally beat ourselves up about all of it, worry more, wake up angry and disappointed in ourselves that we couldn't sleep well, have more insomnia, etc etc. ALL of that mental stress leads to the EXACT same effects as not having enough sleep. Coincidence?? I'm beginning to think not.

This channel is great, glad I found it early.

The deep rest no sleep thing has changed my life! I’ve had insomnia my entire life. I’ve tried everything. I swear the script has taught me how to go to sleep. It has been life changing.

I wake up every day, weekends included, at 3AM. I go to sleep at 9pm on most nights. I usually wake up feeling refreshed before the 3am alarm clock. In my particular case I just do not need any more sleep than that. For which I am thankful, I have time for my 6days/wk weight training at the gym as plus cardio before starting work at 6am.

Me watching this at 3:40 am after being awake for the Last 1,5 hours😅 went to bed at 9:30 pm

For people that still have problem waking up in the middle of the night even after you went to sleep early, you'll have to gradually and slowly move your sleep time back in increments of like 10 - 15 mins until your body circadian rhythm adjusts. You can't go from sleeping at 12 or 1am one night and the next night just go to bed at 9pm. The body's clock is thrown off and you'll wake up in the middle of the night. So do it gradually, start off moving your sleep time back like 15 mins for a week or so. Then the following week another 10-15 mins earlier. There are a lot of other factors too and I had issues with waking up at 3-4 am every morning after my mom passed a few years ago. I tried a lot of different things (sleep tracking ring, temp control mattress, different pillows, eating time, magnesium, sleep tea, exercise routines, meditating before bed, etc) and all these things play a factor. Now I'm finally waking up at 7am ish the last few months and I feel so much better through the day.

I really appreciate your knowledge. Thank you for sharing it with us all! This was a very informative podcast. Love the sciency details! 🎉

I'm a waker upper who goes to be early just so I have more time to fight the sleep fight. I was considering melatonin - thank you. You saved me from making a mistake. I'll try walking before bed. Appreciate you!

This relates to ancient Indian texts which treats sleeping hours as units, 9-12 gives 2 units per hour, 12-3 gives 1 unit per hour, from 3-6 we get 1/2 units per hour and there's no point in sleeping after 6 cause no units are received.

Seems like there may be a simple psychological component to this situation. For me, when I struggle (frequently) with insomnia at 4AM, I feel frustrated and give up, realizing I only have a little time left to try and sleep. If I wake up closer to 12-1AM, it feels less daunting to get back to sleep, which helps me feel more relaxed and confident. I know I still have 4-5 more hours of opportunity and that takes pressure off.

It actually works the other way for me: if I go to bed at midnight, I sleep through till 8. If I go to bed at 9.30-10 PM, that's when I wake up at 3/4/5 AM and can't fall back asleep. It's almost like I'm not tired enough if I go early and my body mistakenly believes I got enough rest, but I didn't and I start shutting down in the early afternoon.

I enjoy your talks! Thank you! I'm a child therapist and so many of the kiddos pediatricians suggest to the parents to give their children Melatonin. Once that said, it is like gold for the parents. I try to engage in psychoeducation and find other ways, but many stay or go back to the Melatonin. I wish that the doctors have time to stay on top of research.

Good video but title is click bait. Andrew doesn’t tell us how to fix “waking up at 3am”. Rather he says go to bed earlier so you’re more rested when you do wake up at 3am.

I found that changes in hormones really affects how long you need to sleep. I used to be so tired all the time and felt like I could never get enough sleep. Post menopause…hardly ever need to sleep more than 6 hours, and I don’t feel tired. However, it IS annoying to wake between 2:00 and 4:00 every morning and not be able to get back to sleep. I live in a household with a bunch of other people, which makes it hard to go do something productive without waking anyone else up.

IMO, it's not one thing, but many things that contribute to quality sleep: 1. Exercise (both lifting and running) 2. Movement during the day. It's not good if you exercise for an hour, but then are totally sedentary for the other 23 hours 3. Not consuming junk (minimizing sugar, alcohol, fried foods, processed foods) 4. Be mindful with caffeine, especially after noon. 5. Wind down before bed. (I think people know what that means generally. Dial down use of phone, computers, games, exercise, food, bright lights, etc.) 6. Don't get in bed until your are drowsy. And get drowsy by winding down, reading, being quite, being a little bored, slowing down, etc. 7. Don't get in bed with the phone. 8. Wake up at generally the same time every day and get going. Getting up earlier really helps with sleep when it comes time to go to bed. 9. Exercising in the morning, epically if you can do something outside really works for me, even though I'd "rather" work out later.

On his comments on melatonin, he is absolutely correct. I had started experiencing some insomnia around summer 2020 and began using it regularly. It completely screwed up my body’s ability to naturally fall asleep and made the problem way way worse. Maybe it’s useful in some very short term circumstances but even then I’d just avoid it.

Having been retired for some years, waking in the nocturnal hours has been felt like a relief, and returning to sleep later (it varies) has not been a problem. I don't bustle in the wee hours, but I'm not inactive; I tune into tutorials on art and other subjects of personal interest, avoiding newsy complaints and all that disruptive stuff, and sometimes I draw, contemplate and in general enjoy the moment. This has had nothing but great effects in my waking hours. Realizing that if people are committed to morning work (or workout) routines, this looser approach to living may seem impossible and dodgy. I do appreciate your work - your podcast on movement astounded me, and have incorporated the mindset (novice level), and wanted you to consider this alternative style of living as viable for some of us.🙏

Still experimenting but so far i agree with getting the right amount of exercise. Most of my good sleeps have been after a good exercise day and when i have bad sleeps its been a day without any exercise. Loving your input Andrew.

I typically wake up after a few hours but I quickly fall back asleep without trying, and then in the early morning hours I find myself going in and out of sleep until I finally wake up from my alarm. I also feel anxious and depressed during the day. This typically happens when I don’t feel content with life

" I can get so much done" you said. Perhaps that is the real problem. The pace of our lives that fosters this pressure on us.

The thing with too much cardio activity or one sign of overtraining is the heart rate doesn’t return to the resting state. That will disturb a restful sleep.

As a 3rd shift worker I have to say melatonin has be a huge helper in my ability to get restful sleep during the day. I only take 3mg but I find the days that I don’t take it I’m waking up after a few hrs and really struggle to get back to sleep. I never had this issue while working day shift so despite having a great deal of respect for Dr Huberman, I have to stick with my melatonin on this one.

This advice is very helpful, even though we know it won't app.y to most, it will app.y to many. Thank you. 🙌

Andrew, The yogis and Chinese medicine people have physiological explanations for this - I forget the details. There are solid reasons why sleep is more potent before midnight. I lived at Kripalu Holistic Health Center in the 70's and we all went to bed at 9, meditated for 1/2 hour, slept till 4, got up and out breathing (when the lung meridian is active) and running and then yoga finished off with joyful dancing. I never felt better in my life. So easy to do when you're in a group. See if Sadghuru has any information on this - I'll bet he does.

My great grandma slept 3 hours a day. She raised 8 biological children, fostered dozens of other children, worked two jobs (one as a hair dresser), and slept 3 hours. My mom said she'd doze off while folding laundry and would wake up an hour later and be fine. She'd do that on and off all day. She lived til she was 96 and retired from her hair dressing job at 93 only bc she couldn't get down the stairs to her salon. Yeah, she is the exception, I get it. But why didn't I get that gene? Lmao I wish I could flourish on 3 hours 😂

Im glad you asked this. It helps.

Happened to me last night. Did a sweaty cardio and went to sleep at 11, woke up at 3-been up since dragging arse. Usually asleep by 9. Makes so much sense.

I lost my sleep drive altogether 2yrs ago. Ive had chronic insomnia for 27yrs.

The good Dr. H did not address the effect of low blood glucose can have on (^) wakefulness or the effect of blue light from your phone from your phone (^) wakefulness.

Outstanding we are blessed to have such a great scientist

This is one of the channels that gave me the courage to start my UKposts channel 5 months ago about self development. Now I have 307 subs and almost > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I couldn’t have learned without getting started in the 1st place.

Unmentioned is the reality human circadian rhythm is naturally biphasic= waking up after 4-5-6 hours... getting up for 1-2... then back to bed for another couple hours. This is how we slept until night lighting. "Biphasic sleep describes a pattern of sleep in which a person sleeps in two segments, or phases, per day . Although many people sleep for seven or eight hours straight night, biphasic sleep may be more common than you think. Biphasic sleeping is practiced by a variety of people across cultures."

Really interesting. The more complex these kinds of subjects become, the more I realise that it's about very simple things. Being active, getting outside, having good relationships with people who we trust and love, etc. Capitalism and modernity makes these simple things seem so esoteric and obscure.

I have many health issues, including severe ra, neuropathy, diabetes, hypertension, the pain is so bad after I get up to do a potty run, I usually don't fall back asleep immediately. I used to use weed to help with some pain relief and insomnia, it isolates our sub conscious mind from deep rem sleep (dream state) I'm on no prescription meds now (5 years) and just take it's for some severe joint pain. I used to ride dirtbikes and the joint pain is permanent. Just this video helped me understand more. I'll be watching more of your video. Thanks

I literally went to bed at 11 and woke up at 3, and found this video.

He’s telling the truth, the great Dick Gregory said sleeping after midnight/late takes away years off your life and that you’re not even getting rest. The keys for me, coconut water mixed in my ice cold spring water with magnesium and not eating right before bed. I just started wim hof breathing! I do the 10 min video right before bed and I’m out like a light. There is truth in the 3am worried, anxious, depressed person. That’s me sometimes and I have to realize everything will work out and I’m getting better each day. Hope my info helped someone, Huberman is great

I can’t believe them not mentioning the impact of eating food or having alcohol 4-5 hours before sleeping. It’s as important as exercise to me and the quality of my sleep. I saw one comment on eating fermented food after 2 pm I think and how it can disrupt sleep. Makes total sense to me. Digestion is a major player. IMO. Great subject.

That blood transfer study makes purrfect sense, and reminds me of years old sleeping cat studies, wherein they took sleeping cat blood and put it into an awake cat, and that cat fell asleep.

Great video.... on caveat from the intro is most people have NO CLUE how to train intensely enough to change how their body looks, let alone worry about it negatively affecting sleep, so if you're talking directly to the 5% that does know how train intensely I get it, other than that this video makes me want to intentionally go to bed early... thx for all your great knowledge and wisdom Andrew

We wake up at 3 am because we have a cat who likes to make announcements at this time in the wee hours. We've talked to the cat about this, whether the announcements can wait, at least sometimes, but he feels strongly that they can't. So this is what happens. The cat does his thing. We wake up, have some midnight toast, and go back to sleep if we can.

Before the invention of electricity and the industrial revolution, no one slept through the night. People slept in two shifts, often called some version of first and second sleep. This is true for non-industrial people and our primate relations and can be studied by reading the diaries of pre-industrial people. Perhaps how you sleep is actually normal and natural.

Here because I'm newly married and my sleep schedule has changed. I'm used to going to bed at 11 and waking up around 5-6. Never use an alarm, just go to bed naturally wake up naturally. But since I've been married, my wife goes to bed at 8-8:30 and I like to sleep with her, so I'll go to bed. But I've been waking up at 2-3 whereas she wakes up at around 6. I thought I had insomnia, but I'm realizing I just don't need that much sleep. I'm a morning person, I exercise regularly, I eat healthy. I have suffered some serious trauma in my life and have had mental health struggles in the past from PTSD, and my mental health has taken a serious step backwards recently. I think it might be because I was taking a heavy dose of melatonin to sleep through the night these past few months. My dreams got weird and scary, I was still waking up throughout the night, and I was spending the day over worked and stressed. I think there are other factors at play here, but this video pointed out some things I've been doing that aren't healthy. And some mindsets I had that were definitely wrong.

1, not enough physical activity during the day, or over training. 150 to 180min per week zone 2 cardio, broken up into various sessions. resistance exercise 4 times per week. 6 sets of quadricep would be minimum. 2, go to bed around 9pm.

I can fall asleep at 4am and as long as nobody bothers me I'll sleep until noon no problem and feel good. The biggest issue I've had is family, friends, or work interfering with my sleep. So if I go to bed at 10pm but family wakes up at 4am, then I'm going to end up in a partially awake state and never feel fully rested. Ii just need peace and quiet to sleep.

Please don't come at hating me, but many people got better once they started doing this; If you wake up at 3 or at such times at night, meditate or pray, bow down, and ask for the truth or guidance from the higher power, And it truly helps as it's proven. In my religion the time before' dawn is considered sacred, so try once maybe you'll find 'It'.

Easy on the cardio. Definitely not too long, 20 minutes max. Not to late in the day, it is stimulating for the endocrine system and raises cortisol levels if done too long or intense.

Practice slowly and rythmically taping hands one at a time on the legs laying in bed, breath really slow in and out, close the eyes and look comfortably upwards towards the pineal gland... let this go on for minutes to bring about a trance state of tempting hypnogogia... slow and steady and timeless... allow the the trance. Our body runs on many rhythms, quite familiar when we engage it similarly to falling asleep... slowing and slowing... falling into the winding down rhythmic trance of sleep. Forgetting your hands are even tapping... letting them stop on their own without conscious thought about it. Try it.

In Shawn Stevenson's book "sleep smarter" he quotes work by Dr Kulreet Chaudhary on the "golden zone" being 10pm -2am. Not sure if this is journal backed or blog-backed. Could be a lead to chase. Thanks for the cool content AH.

Thank you Exactly What I needed to hear I’m working on my sleep I have a flexible day and scheduling it so that I get the sleep I require exercise work and things to invest in others and better way to make a living

I love waking up around that time .. I work on my creative writing project and listen to meditation music.. peace of mind that time of night

It's 2023, started serious lifting in 2009. Been going to bed at 9PM and waking up between 5AM and 5:30AM since 2009. During that time, for 10 years straight, I always had a hard time falling asleep, but when I got to sleep I stayed asleep all night. In 2019 I took prednisone. I would now fall asleep very easily and wake up at about 12 or 1AM every night. Most of the time I could fall back asleep, but I would wake up about every 30 minutes and keep falling back asleep (usually after 5 minutes or so). On days where I had a really good lifting session (i.e. might have hit a 1RM, 3RM, 5RM, 5x5 PR or something like that) I would wake up at 12 or 1AM and be wide awake. No possible way of going back to sleep and would only be able to fall asleep at about 5:30AM (when I am supposed to start getting ready for work). Tried switching to morning workouts--no change. Tried doing more periodic deloads--no change. I don't mess around on my phone, etc. After struggling with that for 2.5 years straight, I decided I was going to 100% quit lifting for one entire year. Nothing really changed, except for the "no possible way of falling back asleep" aspect of it...that is pretty much gone. The one year is up and I am lifting again. Nothing has changed. I know the prednisone is long since out of my body; but, I feel like it messed something up. Some receptors are damaged or something...

Reason I identified is that I am sleeping either soon after work or thinking about work before sleep, solution I found is if I work late, I watch some engaging series to divert mind and sleep little late, then i won't wake up at 3

Thank you for the melatonin info. It's good to have the broad perspective brought up on how it affects other hormones. Better clean up my sedentary life style instead.

I was cold last night - just one blanket, in bed by midnight. The dog shat all over my room so I was up for over half an hour mopping. Went straight back to sleep at six am and slept until nine. Best sleep ever. I think it was because I was cold and even being up cleaning didn't matter, those few hours after were great.

I used to be one of those people that could hibernate. I could sleep 26 30 hours a stretch no problem. The day I hit 60 I started having dreams of when my mother would beat me in our first house.. The pains where I would scratch my legs or cut my legs on the furniture trying to get away from her would hurt physically in the night. Now I've started drinking. This after. 25 years of sobriety from methamphetamine. I've no family anymore as I cannot forgive them. My kid, grandkids sidded with my mom, the abuser. And even tho I'm on my 5th cancer, I get up and work, physically, at something 3 hours a day. I'd like a job but despise humans. Weak as I am, must keep moving.

Absolutely!!! I can sleep from 9pm to 3am and have a great following day! If I sleep from 11pm and I wake up at 5am I feel exhausted

i just started fasting though the day, no eating till sundown drinking plenty of water tho no other drinks avoiding acidic foods getting in to ketosis in the evening and you just motabalize better also quitting vice, all vice, drinking smoking etc.

I find just not eating anything that's gonna ferment after 2pm helps me sleep. Depends on your bacterial load but most of my sleep issues are really gut issues.

Get 1/2 hour of sun to your face/eyes every morning early. Solved my 3 am wake-up problem entirely.

Thanks great info, a lot of the old yogis say that 9.30 -10.00pm is an optimal time to go to sleep.😊

I was prescribed melatonin for insomnia but have not been game to try them. Thanks for the advice.

I disgree with Andrew Hubermann on the sleeping earlier point. I’m going to sleep really early (like 9-10 pm) and still waking up 3-4 hours after sleep.

did you know that this concept of (7-8-9) hours of continuous sleep is a modern concept. people used to have 'first sleep' and 'second sleep' - first sleep until about midnight, people would wake, socialise even, then have a second sleep till dawn. I do tend to wake up about 3am, 4am - for me it's my anxiety kicking in (PTSD, anxiety, depression & more recently (diagnosed last year) fibromyalgia) - so for my 'first sleep I'm usually exhausted enough to fall asleep - though I have to be listening to something, usually an audiobook, or meditation - so that I don't ruminate (racing thoughts) - then if, though typically when, I wake in early hours, take my medication (anxiety & sleep) to get back to sleep

I agree that the diet and exercise gurus can be PASSIONATE. 😅. I’ve definitely noticed how after a longer, more strenuous than usual hike I had trouble sleeping through the night. On the other end of the spectrum, a non active day is the same or worse for me. Good info-Thx!

I’m glad you gave a little warning about melatonin. A friend gave me some for my jet lag. I became totally, clinically depressed. I couldn’t stop crying, couldn’t get out of bed and my husband worried there was something wrong with our marriage. I saw my doc who worked out that I had had a bad reaction to melatonin. Rare but not unknown. Even knowing the cause intellectually it took me a while to get back to my happy normality. The doc said that my reaction was why melatonin was not sold over the counter here in Australia. It concerns me that so many on-air people spruik it. Glad you didn’t.

I wake up about 2:30am but as I made meditation a routine it's helping me to go back to sleep. Usually the monkey brain keep us awake for too long and most people only fall asleep wen they are really tired due to the over thinking.

Damn, just realized I keep waking up at 3am because my shift starts at 4.

I eat dark chocolate 30min or so before going to bed - don't recall where I got the tip from, so I forget why it works, but it worked the first night I did it. On occasion I do still wake up at 3am or 4am, but I'm back asleep almost immediately whereas before it would be 30min to an hour and occasionally more. Prior to the carb before bed trick, I found two other tips. Huberman said "resist the urge to pee" - meaning unless you REALLY have to go, ignore it, and to my surprise that's worked several times. The other is the 4-7-8 breathing technique for any time you need to fall asleep. Breath in for 4, hold for 7, breath out for 8. Usually 3 or 4 rounds is enough. The slower exhale slows your heart rate, and the counting stops you from thinking. Sometime I don't remember getting to the 3rd or 4th round. Most times I do, but just roll over, and next think you know it's the morning. I may try the butter suggestion someone mentioned in these comments because I'm not thrilled to be eating chocolate before bed every night

Thanks Dr Huberman. Like they say; Early to bed and early to rise, Makes a person healthy and wise (if they practice vipassana meditation) 🙏

Maybe with may of us sleeping at 9 or 10 pm and waking at 3 am, should be taking naps in the afternoon (before 3 pm, so we don’t stay up late). Perhaps with our busy lifestyles, our bodies are telling us this is a change we should incorporate so that we get rest 2 times per day…a longer stretch at night, and a shorter nap in the day. I’ve had this same issue many of other commenters have mentioned. So frustrating because I used to sleep 7 to 8 hours before COVID.

I am 67 and I've been taking 1mg of sublingual Melatonin every night for the last 30+ years. Anymore than that and I feel very dizzy the next morning. To me, it has been a wonderful supplement. It doesn't work for everybody. I know a person that takes 10mg at once and doesn't do anything. I can't even imagine how I would feel with such a high dosage. Maybe I wouldn't wake up😨

Many usefull information here

as per āyurveda understanding it is because of the KAPHA period of the night @huberman ... but you can modernly think due to barometric tide pattern during night and day👌🏼

I often wake at any hour of the night or day, from breathing difficulties (asthma and COPD) and I would be shocked if this guy could fix it. Tonight, I went to bed about 9:30 pm and breathing was so bad that I gave up at 10 pm. Yes sometimes I use melatonin to help sleep quality but only .5 to 1 mg max.

I woke up at 3:30 again and am watching this.

Holy cow haha. I've been trying to figure this out for about a week! Every night around 3 I wake up and I'm wide awake

What helps me is to put on utube videos (premium, no ads) with calm voice about psycology with 0.75 speed. It helps to fall asleep again

Alas, these are not my issues. I go to bed at 9 pm, exercise 5x per week 30 minutes a day, and have terminal insomnia.

Wrhacking off has always helped me

I think the sleep closer to sunset has more slow wave sleep which is very deep sleep has specific brain and recovery benefits

I took melatonin supplements often when I could not sleep. It started to give me depression. So I agree with him be careful with those.

From teenage yrs to about 27 I used to have a hard time falling asleep but once I did I'd sleep dead for 8 whole hours. Now in my early 30's I fall asleep as soon as I hit the pillow but I always wake up around 3-4 in the morning which is around the six hour mark and I can't fall back asleep. I start having thoughts and all that which I'm sure you probably are too since you're here.

I've experienced this problem intermittently. Including the "overtraining" effect, but with a variation: as I'd ramp up and fitness increased, I slept great. Once very fit, my sleep actually got worse. Not sure why. I finally found a solution to the "3 am"problem, which I can suffer in periods of lots of stress. Exercise is a big help, but there are still some nights. Solution: a tiny dose of Trazadone. This is an old fashioned, non-addictive sleep med. Standard adult dose is 150 mg, but that will make you feel groggy in the am (and I don't take it to go to sleep). If I wake up, I chew 1/4 of a 50 mg tab - that's < 10% of the normal dose. Works every time, getting back to sleep in ~ 20 minutes, *and* I sleep through to 6:30/7, with no morning drowsiness.

It's very natural to awake at 3am, the problem is we don't fall back to sleep quickly as we carry so much stress and over stimulation from modern life with its constant feed of information. Thus we wake up , but then start to ruminate and think about work, study, relationships etc.

Well that was helpful

I'm in my early 70s, there's No way I'm going to do weights. I swim twice a week. I can swim 1k without stopping. I walk for an hour once a week and gardening and housework take care of the rest if my time. My doctor is happy with my physical health and so am I.