why do i keep waking up at 4am

Waking up at 4 AM repeatedly can be caused by multiple factors including stress, anxiety, insomnia, hormonal changes, lifestyle habits, and your body's natural circadian rhythm. Stress and anxiety raise cortisol levels, the hormone that promotes alertness, which can wake you up early. Hormone cycles involving melatonin and cortisol around this time also influence wakefulness. Lifestyle factors like caffeine, heavy meals, alcohol, screen time before bed, or temperature discomfort can disrupt sleep. Health conditions, aging, and sleep disorders such as sleep apnea or restless leg syndrome may also cause early waking. Sometimes the timing aligns with lighter sleep stages or natural sleep cycles occurring roughly every 90-120 minutes. Regular sleep schedules, good sleep hygiene, stress management, and a comfortable sleep environment can help manage this issue. If waking at 4 AM significantly impacts daily life, consulting a doctor or sleep specialist may be necessary to rule out underlying conditions.