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The image shows a woman with short dark hair wearing a white t shirt sleeping peacefully in bed. Inset, a dark haired woman sits up in bed and check the time on her clock - it's 3 a.m.

I tried the '3-2-1 rule' to stop waking up at 3 a.m. and it fixed my middle insomnia — sleep doctors explain why

By Nicola Appleton Published

Sleep doctors explain how this simple wind down strategy has reduced my 3 a.m. wake ups, plus share their tips to beating middle insomnia.

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A dark haired woman sleeps peacefully in a white bed. Inset, a dark haired woman leans out of bed to check the clock - it's 3 a.m.

I kept waking up at 3 a.m. — sleep doctors pinpoint 3 reasons behind my middle insomnia and how to fix it

By Nicola Appleton Last updated

Insufficient sleep pressure, blood sugar fluctuations and elevated cortisol levels are all behind my middle insomnia. Here's the doctor-approved strategies I'm using to manage my 3 a.m. wake ups.

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A woman with long brown hair sleeps on her side on a comfortable pillow in a blue bedroom at night

I tried the ‘invisible day method’ to stop waking up 3 a.m. and it worked — doctors explain why

By Nicola Appleton Published

Sleep doctors explain how taking an invisible day can help lower cortisol and reduce 3 a.m. wake ups for better rest.

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A woman with long dark brown hair lies in bed holding a green alarm clock that reads 3 a.m.

I used to wake up at 3 a.m. because of a common TV habit — this doctor’s simple fix helped me finally sleep through

By Nicola Appleton Last updated

Two leading sleep doctors explain why going to bed late after getting 'second wind' of energy can contribute to waking up at 3 a.m. — and this common TV habit is one of the culprits.

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The image shows a dark haired woman wearing pink pyjamas sleeping peacefully on her back in bed. Inset, two sets of graphics show sleep tracking data.

I went from 5 to 7 hours sleep a night using the '7:1 rule' — but only after a doctor made this key change to my routine

By Nicola Appleton Published

I couldn’t stick to the 7:1 sleep rule until a doctor made this simple switch to my sleep routine. Since then, I finally feel like I’ve cracked the code to sleeping longer and better.

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TG Sleep Senior Writer Ruth Jones sleeps on her stomach on a comfy mattress

I was struggling to fall asleep, yet waking up at 3 a.m. — until an expert made this simple change to my routine

By Nicola Appleton Published

After taking these three steps to increasing my daily sleep pressure, I’ve noticed that I sleep better and for longer — here's why

Sleep
The image shows a dark haired woman wearing pink pyjamas sleeping in bed. Inset to the left, a dark haired woman is awake in bed, holding a clock in her hand that shows the time is 3 a.m.

I tried the '7:1 sleep rule' doctors rate as the best way to stop 3 a.m. wake-ups — here's why it works

By Nicola Appleton Published

I tried the '7:1 rule' doctors recommend to stop waking up at 3 a.m. — here’s what happened to my overnight sleep...

Sleep
The image shows a dark haired woman sleeping on her side on a white pillow and under a white duvet. Inset to the left, graphics of a sleep stat show a sleep duration of 5h 12m

I get less than 6 hours sleep — doctors share 5 golden rules to help me get more sleep to boost my longevity and health

By Nicola Appleton Last updated

I regularly get less than six hours of sleep. Here, 5 sleep doctors share their advice for getting more sleep to protect my long term health, starting from tonight.

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The main image shows a suitcase in front of a bed in a hotel room. In the top right corner is a close up bed bugs on a mattress

This $2 household staple stops bed bugs ruining your vacation and is small enough to fit in your carry-on

By Ruth Jones Published

Bed bug infestations often start with a vacation but you can avoid bringing pests home with this one simple item you can slip in your carry-on.

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Our sleep tech tester testing the Whoop MG

This is the longevity focused metric in your sleep score that can indicate how well you’re ageing — experts explain why and how to improve yours

By Eve Davies Published

Forget 8 hours: Experts say this sleep habit is the real key to longevity, and your sleep tracker is paying attention to it every night. Here’s how to find, track and improve your score whether you have an Apple Watch, Oura, Garmin or Whoop

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