Waking up at 3AM, wide awake with a racing mind? This episode is for anyone struggling with sleep maintenance insomnia or middle-of-the-night wake-ups. Dan shares what he’s currently experiencing, the small changes he’s testing, and how he’s thinking about fragmented sleep versus consolidated sleep.

In this mini sleep update, we explore a pattern many people know all too well: falling asleep just fine, only to wake up in the early hours unable to return to restful sleep. Dan walks through his recent adjustments, including increasing magnesium glycinate, adding L-theanine during nighttime wake-ups, and experimenting with a tighter sleep window to build stronger sleep pressure.

We discuss why fragmented sleep does not always equal restorative sleep, the role of cortisol and circadian rhythm, and how sleep structure may matter just as much as total sleep duration. This is not about perfect sleep, it’s about understanding patterns, reducing catastrophizing, and approaching insomnia with curiosity rather than panic.

If you’ve ever found yourself staring at the ceiling at 3AM wondering “Is this just my life now?” you’re not alone.

As always, this episode reflects personal experience and experimentation, not medical advice.

🎧 If you’re navigating insomnia, sleep anxiety, or broken sleep:

• Follow the show for more honest sleep conversations
• Share this episode with your fellow 3AM overthinkers
• Explore our Sleep Series (Episodes 6–8) for deeper dives into sleep anxiety and the mind-body connection

Stay curious, stay patient with your nervous system, and remember sleep struggles are far more common (and more workable) than they feel at night.

Text us your thoughts, questions, or takeaways. We read every message.

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