18/03/2026
Little you may know, many people wake up at 3am, and a doctor said the night-time occurrence is a lot more common than some realise.
However, if this is something that happens to you, there could be a simple method you can use to remedy the issue.
ITV's doctor Amir Khan explained there's a way you can make sure you get back to sleep, which is good for both you and your health. He felt compelled to share the expert advice as so many people took interest in his video explaining just why so many of us wake up at the same time each night.
It's not the only guidance of its kind to be shared recently either. A few months ago, a neuroscientist also gave insight as to why thousands suddenly become alert at the specific time.
In a video posted on Instagram, doctor Amir said: "Guys, I shared a reel about why people wake up at 3am in the morning, and hundreds of thousands of people have watched it, but lots of people have asked 'well, what do you do when you wake up at 3 o'clock in the morning? How do you get back off to sleep?'
"Well, I have covered this already, so watch this." He then turns his attention to a previous video he shared, where he tells people what to do.
In this clip, he explained: "Let's talk about a technique called cognitive shuffling. You know that I've talked at length about the health benefits of sleep.
"But what if you just can't get off to sleep because your brain won't let you? Imagine it. Everyone else is asleep, the house is quiet, you're lying there in bed, but your mind won't stop churning out stressful thoughts.
"Work, money, kids, planning, scheduling, problem solving. Your brain is too active to let you sleep. In fact, the stress of all these thoughts tells the brain it's not safe to sleep, and you have to stay on high alert.
"So, how do we fix this? Well, rather than counting sheep, there's now an alternative technique you can try. It's called cognitive shuffling, and the idea is it interrupts your racing mind, and instead scrambles your thoughts, inviting your brain to go into sleep mode, and assuring it that it is safe to sleep."
Doctor Amir noted it's fairly easy to do, explaining you need to start off by lying down in bed. Then, think of a word that has no emotional connection to you.
The word should be neutral, such as "bed". Using this example, he said you should take each letter of the word, and then think of as many words as you can beginning with that letter.
As you do this, you should also picture these objects in your mind. Once you're finished with one letter, you simply need to move on to the next and complete the same process.
If you're still awake once you've completed the word, start again by using another word. Eventually, you should fall asleep, according to the doctor.
The GP said it's really worth a try, and it can be a super successful technique. However, there are instances where you may need further 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.
✍ Katie-Ann Gupwell
