{"id":14006,"date":"2026-07-14T14:51:27","date_gmt":"2026-07-14T14:51:27","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=14006"},"modified":"2026-07-15T20:16:47","modified_gmt":"2026-07-15T20:16:47","slug":"waking-up-at-3-a-m-this-could-be-why","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2026\/07\/14\/waking-up-at-3-a-m-this-could-be-why\/","title":{"rendered":"Waking Up at 3\u00a0a.m.? This Could Be Why\u00a0"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"674\" src=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2026\/07\/iStock-973262420-1024x674.jpg\" alt=\"Waking Up at 3 a.m.? This Could Be Why \" class=\"wp-image-14007\" srcset=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2026\/07\/iStock-973262420-1024x674.jpg 1024w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2026\/07\/iStock-973262420-300x198.jpg 300w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2026\/07\/iStock-973262420-768x506.jpg 768w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2026\/07\/iStock-973262420-1536x1011.jpg 1536w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2026\/07\/iStock-973262420-2048x1348.jpg 2048w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2026\/07\/iStock-973262420-1200x790.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">You wake up, glance at the clock, and there it is again: 3:25 a.m.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2026\/07\/14\/waking-up-at-3-a-m-this-could-be-why\/#espanol\">Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For many people, waking up in the middle of the night is more than an occasional annoyance.\u00a0It&#8217;s\u00a0a pattern. While a restless night every now and then is normal, waking up at the same time night after night may be your body&#8217;s way of signaling that something is disrupting your sleep.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;The good news is that many causes of nighttime&nbsp;awakenings&nbsp;are treatable,&#8221; says&nbsp;<a href=\"https:\/\/clinicians.cooperhealth.org\/provider\/mira-mandal\/4210812\" target=\"_blank\" rel=\"noreferrer noopener\">Mira Mandal, MD<\/a>, a pulmonologist at <a href=\"https:\/\/www.cooperhealth.org\/\">Cooper University Health Care<\/a>. &#8220;Understanding what&#8217;s disrupting your sleep is the first step toward getting a better night&#8217;s rest and improving your overall health.&#8221;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why Sleep Matters<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One in three adults in the United States&nbsp;don&#8217;t&nbsp;get the recommended&nbsp;seven&nbsp;to&nbsp;nine&nbsp;hours of&nbsp;sleep. While feeling tired the next day is an obvious consequence,&nbsp;consistently getting too little sleep has been linked to an increased risk of:\u202f&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Heart disease and high blood pressure\u202f&nbsp;<\/li>\n\n\n\n<li>Obesity\u202f&nbsp;<\/li>\n\n\n\n<li>Type 2 diabetes\u202f&nbsp;<\/li>\n\n\n\n<li>Anxiety and depression\u202f&nbsp;<\/li>\n\n\n\n<li>A weakened immune system\u202f&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What&#8217;s Waking You Up?<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is regulated by a complex interaction of hormones, your body&#8217;s internal clock, lifestyle habits, and underlying health conditions. When one or more of these factors is disrupted, it can lead to repeated nighttime awakenings. Here are some of the most common causes&nbsp;\u2013&nbsp;and what you can do about them.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1.) Your Internal Body Clock<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your body follows a natural 24-hour sleep-wake cycle known as the circadian rhythm. As morning approaches, your body naturally begins producing more cortisol,\u00a0a hormone that helps you wake up and feel alert.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If\u00a0you&#8217;re\u00a0under chronic stress, have an inconsistent sleep schedule, or\u00a0aren&#8217;t\u00a0getting enough sleep, that normal rise in cortisol may cause you to wake up earlier than intended. It also makes it difficult to fall back asleep.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep tip:<\/strong>\u00a0Go to bed and wake up at the same time every day, even on weekends.\u00a0A consistent sleep schedule, combined with early morning daylight exposure, helps reinforce your body&#8217;s natural circadian rhythm.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2.) Blood Sugar Changes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your blood sugar naturally fluctuates while you sleep. In some people,\u00a0particularly those with diabetes or prediabetes,\u00a0blood sugar may drop overnight. When that happens, your body releases hormones like adrenaline and cortisol to raise blood sugar levels, which can wake you up.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eating a large sugary meal or drinking alcohol before bed may also contribute to blood sugar fluctuations during the night.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep tip:<\/strong>&nbsp;If you have diabetes or experience frequent nighttime awakenings along with symptoms such as sweating, shakiness, or a racing heartbeat, discuss your symptoms with your health care&nbsp;team.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3.) Alcohol and Caffeine<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u00a0evening\u00a0glass of wine may help you fall asleep faster, but it can interfere with the quality of your sleep later in the night. Alcohol suppresses REM sleep, which is\u00a0the stage associated with dreaming, memory, and emotional processing.\u00a0This often leads to more fragmented sleep as the night goes on.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Caffeine can also linger in your system much longer than many people realize. Depending on the individual, its effects may last six hours or more, making it harder to fall asleep and stay asleep.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep tip<\/strong>: Avoid caffeine late in the afternoon and evening, and limit alcohol close to bedtime.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4.) Sleep Apnea<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obstructive sleep apnea is one of the most common,\u00a0and most underdiagnosed,\u00a0causes of poor sleep. It occurs when the muscles in the back of the throat relax during sleep, causing the airway to become partially or completely blocked. These repeated pauses in breathing can cause you to briefly wake up dozens, or even hundreds, of times each night\u00a0\u2013\u00a0often without realizing it.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cMany people think loud snoring is the only sign of sleep&nbsp;apnea, but&nbsp;that&#8217;s not the case,\u201d&nbsp;Dr. Mandal&nbsp;says. \u201cFrequent nighttime awakenings, waking up gasping for air, excessive daytime sleepiness, morning headaches, and even waking up multiple times to use the bathroom can all be signs of an underlying sleep disorder.\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep tip:<\/strong>&nbsp;If you snore loudly, wake up feeling unrefreshed, experience excessive daytime fatigue, or&nbsp;frequently&nbsp;wake up during the night, talk with your doctor. Sleep apnea is highly treatable.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5.) Stress and Anxiety<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stress&nbsp;doesn&#8217;t&nbsp;stop just because&nbsp;you&#8217;ve&nbsp;fallen asleep.&nbsp;Worry, racing thoughts, work pressures, financial concerns, or family responsibilities can keep your brain in a heightened state of alertness, making it easier to wake&nbsp;up&nbsp;during the night.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep tip:<\/strong>\u00a0Develop a relaxing bedtime routine. Reading, deep breathing, prayer, meditation, gentle stretching, or journaling can help calm your mind before bed.\u00a0Disconnect from screens,\u00a0which\u00a0\u00a0can\u00a0cause unwanted mental stimulation.\u00a0If\u00a0stress or anxiety is regularly interfering with your sleep, talk with your primary care\u00a0professional.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6.) Hormonal Changes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hormones play&nbsp;an important role&nbsp;in regulating sleep. During perimenopause and menopause, changing estrogen and progesterone levels can trigger hot flashes, night sweats, and nighttime awakenings that interfere with restorative sleep.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Sleep disturbances related to hormonal changes are&nbsp;very common, especially during midlife,&#8221;&nbsp;Dr. Mandal&nbsp;says. &#8220;The good news is that effective treatments are available, so it&#8217;s important to talk with your doctor if these symptoms are affecting your quality of life.&#8221;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep tip:<\/strong>&nbsp;Keep your bedroom cool, wear lightweight sleepwear, and avoid alcohol before bed, which can worsen hot flashes and night&nbsp;sweats.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Better Sleep Starts with Better Habits<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While not every cause of\u00a0waking at 3 a.m. can be prevented, healthy sleep habits can make a difference.\u00a0Here are a few tips\u00a0that\u00a0everyone can follow for a lifetime of healthy sleep.\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep&nbsp;a consistent&nbsp;bedtime and wake-up time.&nbsp;<\/li>\n\n\n\n<li>Turn off phones, tablets, and televisions 30 to 60 minutes before bedtime.&nbsp;<\/li>\n\n\n\n<li>Keep your bedroom cool, dark, and quiet.&nbsp;<\/li>\n\n\n\n<li>Avoid large meals, alcohol, and caffeine close to bedtime.&nbsp;<\/li>\n\n\n\n<li>Get checked for sleep apnea if you&nbsp;experience&nbsp;symptoms.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cDon&#8217;t assume that frequent nighttime awakenings are just something you&nbsp;have to&nbsp;live with,\u201d&nbsp;Dr. Mandal&nbsp;says. \u201cWhether the cause is stress, hormonal changes, sleep apnea, or another medical condition, many sleep problems can be improved with lifestyle changes or appropriate treatment.\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If&nbsp;you&#8217;re&nbsp;struggling with chronic sleep problems, talk with your primary care&nbsp;professional. If needed, they can help&nbsp;determine&nbsp;whether you should be evaluated by a sleep medicine specialist.&nbsp;Call\u202f<a href=\"tel:8008266737\" target=\"_blank\" rel=\"noreferrer noopener\">800.8.COOPER<\/a>\u202f(<a href=\"tel:8008266737\" target=\"_blank\" rel=\"noreferrer noopener\">800.826.6737<\/a>) or\u202f<a href=\"https:\/\/clinicians.cooperhealth.org\/search?shuffle_seed=bf3857d1-51a9-4bba-bf13-012de67e7b2e&amp;primary_care=Primary%20Care%20Providers&amp;sort=relevance%2Cnetworks%2Cavailability_density_best&amp;search_alerts=false&amp;include_value_add_programs=false&amp;provider_fields=-clinical_keywords&amp;has_availability=true&amp;filter=provider.direct_book_capable%3Atrue&amp;page=1\" target=\"_blank\" rel=\"noreferrer noopener\">make an appointment\u202fonline<\/a>\u202fwith a primary care professional.\u202f<\/p>\n\n\n<p><a name=\"espanol\"><\/a><\/p>\n\n\n<h2 class=\"wp-block-heading\">\u00bfTe despiertas a las 3 a. m.? Esta podr\u00eda ser la raz\u00f3n.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Te despiertas, miras el reloj y ah\u00ed est\u00e1 de nuevo: las 3:25 a. m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para muchas personas, despertarse en mitad de la noche es m\u00e1s que una molestia ocasional. Es un patr\u00f3n. Si bien tener una noche de sue\u00f1o inquieto de vez en cuando es normal, despertarse a la misma hora noche tras noche puede ser la forma que tiene tu cuerpo de indicar que algo est\u00e1 interrumpiendo tu sue\u00f1o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;La buena noticia es que muchas de las causas de los despertares nocturnos tienen tratamiento&#8221;, afirma la &nbsp;<a href=\"https:\/\/clinicians.cooperhealth.org\/provider\/mira-mandal\/4210812\" target=\"_blank\" rel=\"noreferrer noopener\">Mira Mandal, MD<\/a>, neum\u00f3loga de <a href=\"https:\/\/www.cooperhealth.org\/\">Cooper University Health Care<\/a>. &#8220;Comprender qu\u00e9 est\u00e1 interrumpiendo tu sue\u00f1o es el primer paso para descansar mejor por la noche y mejorar tu salud general&#8221;.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Por qu\u00e9 es importante dormir<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Uno de cada tres adultos en Estados Unidos no duerme las siete a nueve horas recomendadas. Si bien sentirse cansado al d\u00eda siguiente es una consecuencia evidente, dormir muy poco de forma constante se ha relacionado con un mayor riesgo de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Enfermedades card\u00edacas y presi\u00f3n arterial alta<\/li>\n\n\n\n<li>Obesidad<\/li>\n\n\n\n<li>Diabetes tipo 2<\/li>\n\n\n\n<li>Ansiedad y depresi\u00f3n<\/li>\n\n\n\n<li>Un sistema inmunol\u00f3gico debilitado<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u00bfQu\u00e9 te est\u00e1 despertando?<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is regulated by a complex interaction of hormones, your body&#8217;s internal clock, lifestyle habits, and underlying health conditions. When one or more of these factors is disrupted, it can lead to repeated nighttime awakenings. Here are some of the most common causes&nbsp;\u2013&nbsp;and what you can do about them.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1.) <strong>Tu reloj biol\u00f3gico interno<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu cuerpo sigue un ciclo natural de sue\u00f1o-vigilia de 24 horas conocido como ritmo circadiano. Al acercarse la ma\u00f1ana, tu cuerpo comienza a producir naturalmente m\u00e1s cortisol, una hormona que te ayuda a despertar y a sentirte alerta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si sufres estr\u00e9s cr\u00f3nico, tienes un horario de sue\u00f1o irregular o no duermes lo suficiente, ese aumento normal de cortisol puede hacer que te despiertes antes de lo previsto. Tambi\u00e9n dificulta volver a conciliar el sue\u00f1o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Consejo para dormir: <\/strong>Acu\u00e9state y lev\u00e1ntate a la misma hora todos los d\u00edas, incluso los fines de semana. Mantener un horario de sue\u00f1o constante, junto con la exposici\u00f3n a la luz natural a primera hora de la ma\u00f1ana, ayuda a reforzar el ritmo circadiano natural de tu cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2.) Cambios en el az\u00facar en sangre<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Su nivel de az\u00facar en la sangre fluct\u00faa naturalmente mientras duerme. En algunas personas, especialmente aquellas con diabetes o prediabetes, el nivel de az\u00facar en la sangre puede bajar de la noche a la ma\u00f1ana. Cuando eso sucede, su cuerpo libera hormonas como la adrenalina y el cortisol para elevar los niveles de az\u00facar en sangre, lo que puede despertarlo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comer una gran comida azucarada o beber alcohol antes de acostarse tambi\u00e9n puede contribuir a las fluctuaciones del az\u00facar en sangre durante la noche.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Consejo para dormir:<\/strong>&nbsp;si tiene diabetes o experimenta despertares nocturnos frecuentes junto con s\u00edntomas como sudoraci\u00f3n, temblores o latidos card\u00edacos acelerados, comente sus s\u00edntomas con su equipo de atenci\u00f3n m\u00e9dica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3.) Alcohol y cafe\u00edna<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esa copa de vino vespertina puede ayudarte a conciliar el sue\u00f1o m\u00e1s r\u00e1pido, pero puede interferir con la calidad del mismo m\u00e1s adelante en la noche. El alcohol inhibe la fase REM, que es la etapa asociada con los sue\u00f1os, la memoria y el procesamiento emocional. Esto suele provocar un sue\u00f1o m\u00e1s fragmentado a medida que avanza la noche.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La cafe\u00edna tambi\u00e9n puede permanecer en el organismo mucho m\u00e1s tiempo del que mucha gente cree. Dependiendo de la persona, sus efectos pueden durar seis horas o m\u00e1s, lo que dificulta conciliar el sue\u00f1o y mantenerlo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Consejo para dormir:<\/strong> Evita la cafe\u00edna a \u00faltima hora de la tarde y por la noche, y limita el consumo de alcohol cerca de la hora de acostarte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4.) Apnea del sue\u00f1o<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La apnea obstructiva del sue\u00f1o es una de las causas m\u00e1s comunes \u2014y m\u00e1s infragnosticadas\u2014 de una mala calidad del sue\u00f1o. Ocurre cuando los m\u00fasculos de la parte posterior de la garganta se relajan durante el sue\u00f1o, provocando una obstrucci\u00f3n parcial o total de las v\u00edas respiratorias. Estas pausas recurrentes en la respiraci\u00f3n pueden hacer que usted se despierte brevemente decenas o incluso cientos de veces cada noche, a menudo sin darse cuenta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Muchas personas creen que los ronquidos fuertes son el \u00fanico signo de apnea del sue\u00f1o, pero no es as\u00ed,&#8221; afirma el Dr. Mandal. &#8220;Los despertares nocturnos frecuentes, despertarse jadeando en busca de aire, la somnolencia diurna excesiva, los dolores de cabeza matutinos e incluso despertarse varias veces para ir al ba\u00f1o pueden ser se\u00f1ales de un trastorno del sue\u00f1o subyacente.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Consejo para dormir mejor: <\/strong>Si ronca fuerte, se despierta sin sentirse descansado, experimenta fatiga diurna excesiva o se despierta con frecuencia durante la noche, consulte a su m\u00e9dico. La apnea del sue\u00f1o es una afecci\u00f3n que se puede tratar eficazmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5.) Estr\u00e9s y ansiedad<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El estr\u00e9s no desaparece simplemente porque te hayas quedado dormido. Las preocupaciones, los pensamientos acelerados, las presiones laborales, los problemas econ\u00f3micos o las responsabilidades familiares pueden mantener tu cerebro en un estado de alerta elevada, facilitando que te despiertes durante la noche.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Consejo para dormir: <\/strong>Establece una rutina relajante antes de dormir. Leer, practicar la respiraci\u00f3n profunda, orar, meditar, hacer estiramientos suaves o escribir en un diario puede ayudar a calmar tu mente antes de acostarte. Descon\u00e9ctate de las pantallas, ya que pueden provocar una estimulaci\u00f3n mental no deseada. Si el estr\u00e9s o la ansiedad interfieren habitualmente con tu sue\u00f1o, consulta a tu profesional de atenci\u00f3n m\u00e9dica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6.) Cambios hormonales<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las hormonas desempe\u00f1an un papel importante en la regulaci\u00f3n del sue\u00f1o. Durante la perimenopausia y la menopausia, las fluctuaciones en los niveles de estr\u00f3geno y progesterona pueden provocar sofocos, sudores nocturnos y despertares durante la noche que interfieren con un sue\u00f1o reparador.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Los trastornos del sue\u00f1o relacionados con los cambios hormonales son muy frecuentes, especialmente en la mediana edad,&#8221; afirma el Dr. Mandal. &#8220;La buena noticia es que existen tratamientos eficaces, por lo que es importante consultar al m\u00e9dico si estos s\u00edntomas afectan a su calidad de vida.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Consejo para dormir:<\/strong> Mantenga el dormitorio fresco, use ropa de dormir ligera y evite el alcohol antes de acostarse, ya que puede agravar los sofocos y los sudores nocturnos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Un mejor sue\u00f1o comienza con mejores h\u00e1bitos<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Si bien no todas las causas de despertarse a las 3 a. m. se pueden prevenir, unos h\u00e1bitos de sue\u00f1o saludables pueden marcar la diferencia. Aqu\u00ed tiene algunos consejos que cualquiera puede seguir para disfrutar de un sue\u00f1o saludable durante toda la vida.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mant\u00e9n un horario constante para acostarte y levantarte.<\/li>\n\n\n\n<li>Apaga los tel\u00e9fonos, las tabletas y los televisores entre 30 y 60 minutos antes de acostarte.<\/li>\n\n\n\n<li>Mant\u00e9n tu dormitorio fresco, oscuro y silencioso.<\/li>\n\n\n\n<li>Evita las comidas copiosas, el alcohol y la cafe\u00edna poco antes de acostarte.<\/li>\n\n\n\n<li>Hazte revisar para detectar apnea del sue\u00f1o si presentas s\u00edntomas.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;No asuma que los despertares nocturnos frecuentes son algo con lo que simplemente tiene que vivir,&#8221; afirma el Dr. Mandal. &#8220;Ya sea que la causa sea el estr\u00e9s, los cambios hormonales, la apnea del sue\u00f1o u otra afecci\u00f3n m\u00e9dica, muchos problemas de sue\u00f1o pueden mejorar con cambios en el estilo de vida o el tratamiento adecuado.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si tiene problemas cr\u00f3nicos de sue\u00f1o, consulte a su profesional de atenci\u00f3n primaria. De ser necesario, este podr\u00e1 ayudarle a determinar si debe ser evaluado por un especialista en medicina del sue\u00f1o. Llame al <a href=\"tel:8008266737\" target=\"_blank\" rel=\"noreferrer noopener\">800.8.COOPER<\/a>\u202f(<a href=\"tel:8008266737\" target=\"_blank\" rel=\"noreferrer noopener\">800.826.6737<\/a>) o <a href=\"https:\/\/clinicians.cooperhealth.org\/search?shuffle_seed=bf3857d1-51a9-4bba-bf13-012de67e7b2e&amp;primary_care=Primary%20Care%20Providers&amp;sort=relevance%2Cnetworks%2Cavailability_density_best&amp;search_alerts=false&amp;include_value_add_programs=false&amp;provider_fields=-clinical_keywords&amp;has_availability=true&amp;filter=provider.direct_book_capable%3Atrue&amp;page=1\">programe una cita en l\u00ednea<\/a> con un profesional de atenci\u00f3n primaria.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You wake up, glance at the clock, and there it is again: 3:25 a.m.&nbsp; Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed For many people,\u2026<\/p>\n","protected":false},"author":48,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-14006","post","type-post","status-publish","format-standard","hentry","category-ehealth-connection"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Waking Up at 3\u00a0a.m.? 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