Waking up at 3 am? Here’s how “cognitive shuffling” can help you fall back asleep

Your blood sugar drops slightly in the early hours of the night and if it goes too low, then your body compensates by releasing adrenaline (Image: Pexels)

• Waking up at 3 am is normal due to sleep cycle and hormones
• Stress, low blood sugar, or hormones may cause sudden wakefulness
• Cognitive shuffling calms the mind, aids in falling back asleep.

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Are you someone who wakes up in the middle of the night questioning all your life choices? You may not be alone. NHS doctor Amir Khan, in his new video, explained some of the reasons behind it and called it “completely normal.” In another post, he also shared a technique called “cognitive shuffling” for those who struggle to fall back asleep.

Why do you suddenly wake up at 3 am?

If you wonder why you’re always up right in the middle of the night, Dr Khan revealed that it is when your body is in a very particular phase of the sleep cycle. “Cortisol, your natural stress hormone, starts to rise in preparation for waking up. It’s completely normal. But if you’re already stressed, anxious, or running on empty, that small hormonal shift can be enough to tip you into wakefulness,” he added.

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A post shared by Dr Amir Khan GP (@doctoramirkhan)

Just around this time, the brain is more vulnerable, as blood sugar can drop slightly in the early hours of the night. But if it goes too low, which could be due to alcohol, late dinner, or even chronic stress, then your body compensates by releasing adrenaline. According to Dr Khan, that surge can wake you up suddenly with a racing heart or a sense of alertness.

Additionally, there are no distractions at night and so the brain’s threat system becomes louder. "The amygdala, the part of the brain that processes fear, is more reactive when we are sleep deprived.” Even hormones, especially for women in the perimenopause and menopause phase, can fluctuate, affecting “temperature regulation, cortisol sensitivity, and sleep stability.”

How to fall back to sleep and what is cognitive shuffling?

It is natural for the brain to begin overthinking at night, which makes it further difficult to fall back asleep. For this, Dr Khan suggested trying “cognitive shuffling.” He said, “It interrupts your racing mind and instead scrambles your thoughts, inviting the brain to go into sleep mode and assuring that it is safe to sleep.”

How do you perform cognitive shuffling?

For this all, you need to do is think of a neutral word like bed or dream that you are not emotionally attached to. Ideally it should not have repeating letters. Dr Amir took the example of a bed and explained, “Take each letter of the word bed and think of as many words as you can beginning with that letter and as you do, picture those objects in your mind. So bed begins with the letter B. Words that begin with the letter B include bat, binoculars, baseball, banana. As I think of them, I’m also picturing them in my head. Once I’ve exhausted the letter B, I move on to the next letters which are E and D.” Think of another word if you are not already asleep.

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A post shared by Dr Amir Khan GP (@doctoramirkhan)

While it can be a relief to know that waking up in the middle of the night is normal and that you can help yourself fall back asleep, those who are still worried or anxious should consult a healthcare professional.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.