Published 15:48 6 Jan 2026 GMT

Doctor has message for anyone who wakes up at 2am

The expert has also listed ways you can put a stop to the waking up for good

Ella Scott

A TV doctor has a serious theory about why you may be waking up at 2am every night on the dot. The health expert also has also recommended some wellness techniques that may change your life.

Very few of us place our heads on the pillow at 9pm, experience an uninterrupted sleep, and arise refreshed, ready, and rearing to go the second you open your eyes.

Sometimes we bolt upright with dry mouth, need to use the toilet, or are awoken by the outside world.

But if you’re mysteriously waking up at the same time every night for no apparent reason, then listen up: Dr Amir Khan may have the answer.

The ITV star recently broached the topic of religiously stirring at 2am on his podcast, No Appointment Necessary.

If you wake up at 2am every day, you may want to start practicing mindfulness (Getty Stock Image)

The myth-busting podcast, co-hosted with TV presenter Cherry Healey, is engineered to tackle common GP worries and give real advice to listeners who are worried about their health.

On a recent episode, a fan wrote in to No Appointment Necessary to discuss something that Dr Khan had discussed in the past, as per The Mirror.

"Dr Amir said that [cortisol] levels begin to rise between 2 and 4am, and can cause waking,” they began.

“Can you explain what to do about this please? I think this may be causing my poor sleep pattern."

What is cortisol?

Cortisol is a steroid produced by your adrenal glands situated just above the kidney.

Not only does the body’s main stress hormone regulate blood sugar and blood pressure, but it helps your body handle stress, fight illness, and health from injury.

According to the Cleveland Clinic, most people have lower cortisol levels in the evening, and have peak levels just before waking up in the morning.

Previous research has suggested that cortisol plays a key role in your circadian rhythm (your body’s natural, 24-hour internal clock) and how your body wakes up.

People who have a healthy sleep cycle are likely to experience a natural cortisol spike at around 3am, as per PTSD UK.

High stress jobs can cause cortisol (Getty Stock Image)

This will gradually increase until its peak, which takes place around 30 to 45 minutes after you wake up.

This rise helps your body prepare for the day by increasing alertness, blood sugar, and energy availability.

What does Dr Khan say about cortisol

Referring to his podcast listener’s question, Dr Khan said that the if they are repeatedly waking up in the early hours of the morning, then they may have chronically raised cortisol levels.

"You need to identify what might be causing your higher than normal levels of cortisol,” he reasoned.

“And, usually, that's chronic stress. Things like work, it could be family, you could be in a caring role, whatever that is.

“If you are waking up that early in the morning, it's probably because you've got abnormally high levels of cortisol."

The GP has said that breathing exercises, hot baths, and meditations may help to reduce cortisol levels (X/dramirkhangp)

Dr Khan said that if stressful situations are something you ‘can’t get away from’ then you should try some ‘relaxation techniques’ on for size before sleeping.

“Whether that's breathing exercises, time in nature, meditation or just a hot bath where you have a few minutes to yourself, those are the kinds of things that [they] need to be doing."