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If you snap awake at 3 or 4 a.m. and can’t fall back asleep, you’re not “broken”, you’re misaligned. Here’s what’s happening: Melatonin naturally drops around 3–4 a.m. If you go to bed too late for your internal clock, you run out of melatonin too early, which triggers a wake-up in the middle of the night. Some people are biologically early sleepers. Your circadian rhythm might run earlier than you think. When you force yourself to stay up late, you shift melatonin release but the drop still com
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