How elevated cortisol can wake you up at 3 a.m. and what to do to get back to sleep.

Ouadie Rhabbouron

When awakenings are frequent
Waking up at night doesn’t mean that your sleep is damaged or that there’s something wrong with you. It is a natural testing mechanism of the body. However, if this happens consistently and you can’t get back to sleep, it may be helpful to turn to cognitive behavioral therapy for insomnia (CBT-I), considered the most effective treatment for chronic insomnia, with high levels of improvement in the quality of rest.

Final Tips and Recommendations
Keep regular bedtimes and wake-up times.
Reduce bright light and screens at least an hour before bedtime.
Avoid very heavy dinners or late-night stimulants.
Practice relaxation techniques even before bed, not just when you wake up.
Be patient: the less you fight sleep, the easier it will be to get it back.
Waking up at 3 a.m. is not an enemy, but a signal from your body. When you respond calmly instead of anxiously, you give them the exact message they need to get back to rest. Sleep is not forced: it is allowed.

 

For complete cooking times, go to the next page or click the Open button (>), and don't forget to SHARE with your Facebook friends.

«« Previous

“I married a woman thirty years older than me—despite my family’s strong objections. But on our wedding night, I uncovered a secret that changed everything. My name is Arjun Mehra. I’m twenty years old, about 180 cm tall, and currently in my second year at one of New Delhi’s top universities. Until recently, my life was simple—classes, exams, and future plans. That all changed the day I met Kavita Rao. She was sixty—graceful, composed, and impossible to ignore. Once the owner of a successful chain of luxury restaurants in Mumbai, she had stepped away from business and lived a quiet, private life. We met at a charity event in Gurugram. While others tried to stand out with loud conversations and laughter, Kavita remained calm and reserved. Her silver hair reflected the light, and her presence alone drew attention without effort. A few days later, she invited me to her mansion in South Delhi for tea. What I expected to be a short, polite visit turned into hours of meaningful conversation. She spoke openly about her life—early success, a marriage that ended without conflict, and a loneliness that lingered despite her achievements. She had everything—wealth, status, respect—except someone to truly share it with. Somewhere in those conversations, I realized I cared deeply for her. Not because of what she owned, but because she understood life in a way most people my age didn’t. Three months later, during a rainy evening, I told her I wanted to spend my life with her—no matter the age difference. The backlash was immediate. My family accused me of being after her money. My father called it disgraceful. My mother cried for days. Friends whispered behind my back. Eventually, I chose to walk away from all of them. We got married at her villa, with only a few of her close business associates present. I was the youngest person in the room—and I could feel every judgmental glance. That night, alone together as husband and wife, the atmosphere felt heavy and quiet. Kavita sat beside me and handed me a thick folder. Inside were documents—properties in Mumbai, ownership papers, and keys to a luxury car. I was overwhelmed. “I don’t want any of this,” I told her. “That’s not why I married you.” She studied me carefully before speaking, her tone calm but firm. “Arjun, you need to understand something,” she said. “Loneliness isn’t the only reason I chose you. I need someone to carry on what I’ve built.” Her words unsettled me. She explained that she had no children, and her wealth—worth hundreds of crores—would otherwise fall into the hands of distant relatives waiting for their chance. “I want it to go to you,” she said quietly. “But there’s one condition.” The room suddenly felt smaller. My voice tightened as I asked, “What condition?” She held my gaze steadily… and began to explain.