Episode 111-Why You Always Wake Up at 3 AM (Cortisol, Trauma & Sleep Hacks) Artwork

The Mental Health Janitors

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The Mental Health Janitors

Episode 111-Why You Always Wake Up at 3 AM (Cortisol, Trauma & Sleep Hacks)

September 30, 2025 • Aaron Quinonez and Jessica Burgans • Season 1 • Episode 111

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Have you ever woken up at exactly 3:00 AM—wide awake, anxious, and unable to fall back asleep?

It’s not just a coincidence.

In this powerful episode of The Mental Health Janitors, hosts Sergeant Q and Doc Jess unpack the science, psychology, and spirituality behind the infamous 3AM wake-up, sometimes called the witching hour.

Whether you're dealing with trauma, high stress, PTSD, or simply feel like your mind won’t shut off at night, this conversation will change the way you think about sleep forever.

You’ll hear practical, faith-informed insights on how to lower stress, regulate your nervous system, and build healthier sleep habits without medication.

And finally, we reveal one simple, unexpected practice that’s showing powerful results for deep, restorative sleep, and it’s probably not what you think.

👉 Watch now, and start taking your nights back.

Timestamps:

00:08 – Welcome to The Mental Health Janitors Podcast

00:43 – Why You’re Waking at 3AM: Stress, Cortisol & More

03:54 – How Cortisol Impacts Your Sleep Cycle

07:22 – The Link Between Poor Sleep and Mental Health

11:20 – Strategies to Sleep Better Without Medication

21:44 – How Nighttime Habits Support Better Sleep

27:18 – Practical Ways to Stay Asleep Through the Night

29:36 – The Brain Science Behind Rest and Recovery

29:53 – A Surprising Tool That Helps You Rest Deeper

30:08 – How Rest Affects Your Emotional Health

30:25 – Quick Steps to Improve Your Sleep Tonight

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Listen to This Episode On:

🎧 Spotify - https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c

🎧 Website - https://thementalhealthjanitors.com/

🎧 Apple Podcasts - https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/

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