Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them

A man with short brown hair wakes up in the middle of the night and makes the sleep hygiene mistake of looking at his alarm clock, which shows the time at 3.10am.

If you keep waking up at 3 a.m. or you're struggling with another type of insomnia, you’re not alone. In fact, 12% of U.S. adults have been diagnosed with chronic insomnia, and learning the dos and don'ts of sleep hygiene is key to getting out of this situation.

Sleep hygiene refers to the habits you stick to most days and nights (like a relaxing bedtime routine) and how they can affect how fast you fall asleep, and your chances of sleeping through the night. It sounds simple, but there are some sleep hygiene mistakes you might be making that are causing your 3 a.m. wake-ups and insomnia.