Waking up at 3 or 4 a.m. can be caused by several factors. Identifying these can help pinpoint underlying issues.

Stress and Anxiety: High stress or anxiety can disrupt sleep, leading to early awakenings and difficulty falling back asleep.

Sleep Disorders: Conditions like insomnia and sleep apnea can cause frequent night awakenings. Insomnia makes it hard to stay asleep, while sleep apnea involves breathing pauses.

Hormonal Changes: Hormonal shifts, especially during menopause, can impact sleep quality and cause early wake-ups.

Lifestyle Factors: Caffeine, alcohol, and irregular sleep schedules can affect your body’s internal clock, leading to disturbed sleep.

Environmental Factors: Noise, light, or discomfort in your sleeping environment can cause awakenings.

If these disruptions affect your daily life, tracking your sleep patterns may help you find solutions.