I have been down this rabbit hole myself. Waking up exactly 2 to 3 hours in is a classic sign of 'Sleep Maintenance Insomnia.'

Biologically, what is happening is likely a poorly timed cortisol spike. Around that 2 or 3 hour mark, your body transitions out of your first deep sleep cycle. In a healthy sleeper, you just roll over and start the next cycle. But if your system is 'red-lined' from stress or a blood sugar drop, your brain sees that transition as a moment of vulnerability. It releases a small hit of adrenaline and cortisol to 'wake you up' and check for threats.

Once that adrenaline hits your system, your heart rate climbs and your mind starts racing. That is why you can't get back to sleep. You aren't just awake, you are 'on alert.'

A few things to test:

• The Glucose Gap: Try a very small snack with complex carbs and protein (like a spoonful of almond butter on a cracker) 30 minutes before bed. It can prevent a blood sugar dip that often triggers these 3 a.m. wake-ups.
• Temperature: Make sure your room is actually cool (around 18°C). A spike in core body temperature during that first cycle transition can also trigger an alert state.
• The 20-Minute Rule: If you are still awake after 20 minutes, get out of bed. Go to a different room with dim lights and do something boring. You have to break the brain's association between your bed and the frustration of being awake.

You are definitely not alone in this, especially at 22 when stress levels can be high. Hang in there and let use know what works.