Overview
- Dr Andrew Huberman says frequent 3–4am awakenings are often caused by running out of melatonin partway through the night.
- He recommends shifting bedtime earlier, even by about an hour, to better align with individual circadian timing.
- Huberman explains that staying up late under bright light can delay melatonin release, leading to a mid-sleep drop that wakes you.
- He notes some people naturally have earlier body clocks, so forcing a later bedtime can create a recurring early-morning wake-up pattern.
- The NHS says about one in three people experience sleep problems and advises seeing a doctor if insomnia persists for months or disrupts daily life.