Why Do We Wake Up at 3 AM with Negative Thoughts?

Many people wake up around 3 AM and are overwhelmed by fears and anxieties. Psychologists refer to these thoughts as "thoughts with barbed wire," in which one can easily get trapped.

Professor Greg Murray, director of the Center for Mental Health at Swinburne University of Technology, explains what happens in our body at that time. Around 3-4 AM, the core body temperature rises, the desire to sleep decreases, melatonin secretion peaks, and cortisol levels rise.

According to Murray, we are at our lowest point physically and cognitively. Social connections and coping skills are not readily available, leaving us alone with our thoughts. This can lead to a feeling of catastrophizing.

What can we do? Murray suggests mindfulness to manage anxiety. If negative thoughts persist, he recommends getting up, turning on a dim light, and reading something. Also, it is important to try to avoid destructive thoughts during the day.

Waking up and worrying at 3 AM is a common experience, but not necessarily a good habit.