Rest x Dr Jana Pittman
Welcome to the 3AM Club
Dr Jana Pittman shares her personal experience โ and what sleep deprivation is really doing to womenโs bodies.
What is the 3AM Club?
The 3AM Club unites peri and menopausal women around that all-too-common 3AM wake up. It's a space for honest, heartfelt โ and sometimes funny โ conversations about what's really happening at night.
Join The 3AM Club for sleep tips, new launches, and exclusive member-only offers.
Stories that sound like yours
The 3AM Club unites peri and menopausal women around that all-too-common 3AM wake up. It's a space for honest, heartfelt โ and sometimes funny โ conversations about what's really happening at night.
Expert-backed guidance
Hear from Dr. Jana and sleep experts on why 3AM wake ups happen and what you can do to protect your sleep โ grounded in science, not guesswork.
A club you'll grow out of
We're encouraging conversation now โ but the goal is to help you sleep so well you don't need the club anymore.
No spam. No sharing your details. Just genuinely helpful sleep content and offers.
As an elite athlete, recovery was always a priority for Dr. Jana Pittman. Sleep wasnโt optional โ it was foundational.
But as life evolved โ motherhood, career transitions, and the natural shifts that come with age โ 3AM wake-ups became part of her reality too.
For Jana, the 3AM wake-up wasnโt just frustrating โ it was a reminder that womenโs bodies change, and sleep must be supported differently through those changes.
Dr Jana Pittman
Athlete โข Doctor โข Mother
The 3AM Club Faves
Evercoolยฎ Cooling Comforter
Engineered Evercoolยฎ fabric disperses heat and wicks moisture, keeping hot sleepers cool, dry, and comfortably covered.
Evercoolยฎ+ Starter Sheet Set
Evercoolยฎ+ sheets regulate temperature, resist bacteria, and stay smooth, breathable, and fresh through the night.
Evercoolยฎ Pyjamas
Lightweight Evercoolยฎ sleepwear regulates temperature and wicks moisture, keeping you cool, dry, and comfortable overnight.
Evercoolยฎ Eye Mask
Breathable cooling eye mask blocks light while staying cool, helping calm the senses for deeper sleep.
3 things you can do tonight.
Small, evidence-based changes that work with your body's natural rhythms โ not against them.
Stabilise blood sugar before bed
Eat dinner three to four hours before sleep and include protein, healthy fats and fibre to avoid glucose spikes and crashes. Limiting alcohol also helps prevent the overnight cortisol surge that can trigger 3AM waking.
Protect melatonin with a screen curfew
Reduce screens 60 to 90 minutes before bed to support a strong melatonin release. Lower light and lower stimulation deepen early sleep cycles, making you more resilient when sleep naturally lightens at 3โ4AM.
Regulate overnight temperature
The body is most thermally sensitive in the early morning hours. Even small amounts of trapped heat can trigger waking. Rest Evercool dissipates heat and maintains stable skin temperature โ especially important for hot sleepers and peri or menopausal women.
Designed to Help You Sleep Through 3AM
Evercoolยฎ Cooling Comforter
Lightweight and cool to the touch, this comforter helps regulate body temperature so athletes can sleep deeper and recover better after training.
Evercoolยฎ+ Cooling Sheet Set
Cooling sheets designed to reduce nighttime heat and help athletes stay asleep longer for more effective overnight recovery.
Evercoolยฎ Cooling Pyjamas
Combining Evercoolยฎ cooling technology and breathable comfort, these pyjamas help regulate temperature for smoother, uninterrupted sleep.
When night sweats and 3am wake-ups happen night after night, it affects how you cope and function. Itโs not something women should have to just push through. We need to talk about why it happens and support each other through it.
Dr Jana Pittman โ Former Olympian, Doctor, Mother of Six
Frequently Asked Questions
- Core body temperature is at its lowest
Around 3 to 4am your circadian rhythm reaches its temperature trough. At this point the brain is highly sensitive to thermal discomfort, so even small amounts of trapped heat or skin warming can trigger waking. - Cortisol begins to rise
Cortisol starts increasing in the early hours to prepare you for morning alertness. If stress levels are elevated, this rise can feel sharper and pull you out of lighter REM sleep - Melatonin starts to decline
Melatonin is near its peak around 2 to 3am and then gradually falls. As melatonin dropsand cortisol rises, sleep naturally becomes lighter and easier to disrupt. - Sleep is lighter in the second half of the night
Deep sleep dominates early in the night, but by 3am you are cycling through more REM and lighter stages. This lowers the threshold for waking. - Blood sugar can dip
If glucose drops overnight, the body releases cortisol and adrenaline to correct it. That stress response can create sudden alertness.
Declining oestrogen and progesterone disrupt temperature regulation and narrow the bodyโs thermoneutral zone. Even tiny shifts in heat can trigger flushing, sweating or waking, and lower progesterone can increase sensitivity to stress hormones. This makes the 3am window particularly fragile.
Because the body is at its most thermally sensitive point around 3 to 4am, stable skin temperature is critical. Rest Evercoolยฎ is cooling, moisture wicking bedding that helps dissipate heat and improve airflow, reducing the chance that heat buildup triggers a wake-up signal during this vulnerable circadian phase.
- Stabilise blood sugar before bed
Eat dinner three to four hours before sleep and include protein, healthy fats and fibre to avoid glucose spikes and crashes. Limiting alcohol also helps prevent the overnight cortisol surge that can trigger 3am waking. - Protect melatonin with a screen curfew
Reduce screens 60 to 90 minutes before bed to support a strong melatonin elease. Lower light and lower timulation in the evening help deepen early sleep cycles, making you more resilient when sleep naturally lightens at 3 to 4am. - Regulate overnight temperature
The body is most thermally sensitive in the early morning hours, so even small amounts of trapped heat can trigger waking. Rest Evercoolยฎ helps dissipate heat and maintain stable skin temperature, which is especially important for hot sleepers and peri or menopausal women.
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