Doctors say the '7:1 sleep rule' is your best shot of reducing 3 a.m. wake-ups — I tried it and it works in three very clever ways
… A consistent sleep schedule helps prevent waking up at 3 a.m. in three specific ways: it regulates your circadian rhythm so your body knows when to release melatonin , a sleep hormone , it regulates your sleep pressure so you feel drowsy at the right time , and reduces how much you wake-up through … …