Waking up at 3 or 4 a.m. can be due to stress, sleep disorders, hormonal changes, or lifestyle habits like caffeine intake and irregular sleep schedules. Environmental factors and medical conditions can also disrupt sleep. If frequent awakenings affect daily life, tracking sleep patterns and consulting a professional may help.

Quality sleep is vital for health, aiding recovery, boosting immunity, enhancing brain function, and regulating mood. It also supports heart health, weight management, and productivity. Prioritizing 7-9 hours of sleep improves well-being and longevity.