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If you regularly wake up between 2–4 a.m.  and struggle to fall back asleep, you’re not alone - especially in midlife. This kind of night waking often feels frustrating because: You’re exhausted Your mind suddenly feels alert Sleep just… won’t come back The important thing to know is this: 3 a.m. wake-ups are rarely random. They’re usually a signal from your body, not a sleep disorder and not “just stress.” Let’s break down what’s happening and what actually helps. Why 3 a.m.