Why You Wake Up at 3AM and How to Stop It This video explores the biological reasons behind why many men over 40 wake up in the middle of the night, particularly around 3:00 AM. Dr. Adrian, a family physician with over 17 years of experience, explains how sleep cycles, cortisol levels, and changes in body temperature contribute to these early morning awakenings. The video also discusses how habits such as alcohol and caffeine consumption, screen time, and a warm bedroom environment can exacerbate nighttime wake-ups. Dr. Adrian shares five practical strategies to improve sleep quality, including timing adjustments for meals and drinks, temperature regulation, managing light exposure, relaxation techniques, and maintaining consistent sleep schedules. These science-backed methods aim to help viewers achieve uninterrupted rest and enhance their overall well-being. 00:00 Understanding the 3:00 AM Wake-Up Phenomenon01:00 The Science Behind Sleep Cycles01:41 Biological Factors Affecting Sleep in Men Over 4004:00 Daily Habits That Disrupt Sleep07:04 Practical Strategies for Better Sleep08:04 Implementing Sleep Hygiene Practices10:03 Final Tips for Consistent Quality Sleep11:03 Conclusion and Next Steps