Overview
- In a widely shared Instagram video, the ITV clinician says awakenings between 2 and 4am are a common sleep-cycle phase rather than a disorder.
- Overnight dips in blood sugar — made more likely by alcohol, late meals or chronic stress — can trigger adrenaline that jolts people awake.
- With few distractions at that hour, a more reactive amygdala can magnify worries and prolong wakefulness.
- Brief arousals about every 90 minutes are normal, but sleep-specific anxiety can spiral into chronic insomnia that warrants GP advice.
- Reported guidance stresses calm wind-downs, light alcohol intake, screen avoidance, gentle breathing and consistent routines, with NHS benchmarks of roughly 7–9 hours for most adults.