Waking up around 3 AM regularly and assuming you have insomnia? The truth might be more complicated. Doctors are highlighting a silent health threat many people overlook, and offering tips for better sleep.

Compiled by Sanook Online News Team April 25, 2026

Based on foreign media reports, many people experience frequent awakening around 3 AM and assume it's insomnia. However, this may actually result from the brain's natural rhythmic cycles.

Research shows that human sleep consists of multiple cycles, each lasting approximately 90–110 minutes, similar to relay running with periodic transitions. When entering a light sleep phase in each cycle, the body tends to experience brief "micro-awakenings," which is a normal mechanism. Many people simply shift position and fall back asleep without realizing they had woken up.

Why do we often wake around 3 AM? Around 3 AM represents a transition point in the body's circadian rhythm. The body has just completed the deepest sleep phase with the most restoration and is entering a lighter sleep stage. Simultaneously, the stress hormone cortisol begins to rise, preparing the body for morning. At this time when the body is sensitive to stimuli, even minor noise or lingering thoughts can easily trigger wakefulness.

Why you shouldn't use your phone when you wake at 3 AM Psychologist Professor Greg Murray explains that nighttime is when anxiety easily develops, as external distractions are minimal, causing thoughts to focus more on negative matters. If you pick up your phone or start thinking about work after waking, your brain misinterprets this as time to wake and become active. This creates false conditioned learning and can disrupt your circadian rhythm, potentially leading to long-term sleep problems.

How to sleep through until morning Experts recommend that the key is maintaining consistency in daily routines and preparing your body to relax before sleep, rather than trying to fall asleep quickly. Waking and rising at the same time daily helps regulate your circadian rhythm more effectively. Additionally, avoid electronic devices at least one hour before bed.

If you wake in the middle of the night, don't check the time or your phone, as the numbers may trigger stress and make your brain more alert. Allowing your body to relax will make it easier to fall back asleep.

Source: ETtoday

BANGKOK — 25 April 2026, Thailand has approved a fifth-phase action plan to expand royal initiative-led development projects to 32 provinces nationwide, aiming to strengthen self-reliance and sustainability, officials said.

Krisada Boonrach, chairman of the Royal Initiative Discovery Foundation, said the board endorsed the 2028–2032 plan at its annual meeting on 24 April, focusing on integrating efforts across sectors to improve livelihoods based on the sufficiency economy philosophy.

The foundation will continue its mission to "preserve, build upon and extend" royal initiatives under the guiding principles of King Maha Vajiralongkorn, drawing on the late King Bhumibol Adulyadej's development concepts.

From October 2025 to March 2026, projects worth more than 416 million baht were implemented across water resource management, agriculture and environmental sectors.

Water development remains central, with surveys covering 1,911 water sources in 21 provinces and 136 rehabilitation projects in the Mun River basin expected to benefit more than 36,000 rai of farmland.

Agricultural programmes have focused on boosting productivity, including export-grade durian in the southern border provinces, safe vegetable farming in the northeast and the use of smart agriculture technology for crops such as coconuts in Khon Kaen and limes in Nan.

The foundation is also advancing "centenary village" projects in 10 communities across eight provinces as models for sustainable self-sufficiency, alongside initiatives to strengthen household food security.

Under the fifth-phase plan, operations will expand from 22 to 32 provinces, with a target of rehabilitating 150 small-scale water sources annually, totalling 750 over five years.

The strategy includes four pillars: development promotion, the establishment of 50 co-learning centres, proactive public communication and organisational upgrades through digital systems.

The plan also aims to enhance 10 key agricultural products, including organic durian, robusta coffee and high-quality rice, to generate stable income for farmers.

Krisada said the initiative would move beyond pilot areas to broaden its impact nationwide, embedding royal development principles into everyday life.

The five-year plan is expected to require a budget of about 1.57 billion baht, funded through a combination of state allocations, foundation resources and private sector cooperation.

MAE HONG SON — 25 April 2026, Wildlife officers have rescued a severely injured pangolin from a wildfire-hit area in northern Thailand, highlighting the growing toll of forest fires on vulnerable species.

Officals said the female Sunda pangolin was found by a firefighting team from Tham Pla–Namtok Pha Suea National Park while tackling blazes west of Wat Pa Tham Wua.

The animal was discovered weak and struggling for breath, sheltering in a hollow to escape the flames after becoming trapped by the fire. Initial checks showed serious injuries, including damaged and deformed scales along its back and a partially severed tail, believed to have resulted from both human activity and the wildfire.

The pangolin was transported to Pang Tong Wildlife Breeding Station, where veterinarians began urgent treatment, cleaning wounds to prevent infection and monitoring for shock and stress. Officials said efforts are being made to replicate a natural environment during recovery, with plans to release the animal back into the wild once it is fit.

Chaiyacharn Sriyong, director of a regional protected areas office, said wildfires were not only destroying forests but also killing wildlife indirectly, particularly slow-moving species like pangolins that cannot escape in time.

Authorities urged the public to refrain from burning forests, warning that a single act could cost wildlife their lives. They also encouraged people to report injured animals or suspected illegal burning via a national park hotline.

On April 25, 2569, Kamlasak Liwamaw, Member of Parliament for District 5 in Narathiwat Province from the Pracharaj Party, commented following the arrest of Flight Lieutenant Viroj Ketumonee, one of five suspects in the shooting case. He called on investigators to accelerate their efforts to identify the true masterminds behind the incident, believing the case may involve a multi-layered network rather than just the perpetrators themselves.

This follows Flight Lieutenant Viroj's interview in which he claimed to be merely "a small pawn in a political conflict" and insisted that no government agencies were involved in the shooting.

Kamlasak revealed that police are pursuing multiple investigative angles, including both security and political dimensions, with officials ruling nothing out. He expressed confidence that the investigative team's experience and expertise will enable them to establish how the five suspects are connected and which political faction they are associated with, as well as their true motivations.

"I don't want to point the way for police, but I believe when Flight Lieutenant Viroj raises these points, police won't dismiss them. The most important thing is to establish how all five suspects are connected to politics and what the real motive is," Kamlasak said.

He thanked all officers involved in apprehending all five suspects within approximately one month since the initial investigation began with two suspects.

However, Kamlasak emphasized that the arrests represent only the first step in the case, with society still waiting for crucial answers about who the real masterminds are.

"The question society wants answered is who the real masterminds are. I still believe police can move forward, and you're not just helping me—you're reducing the anxiety that residents in this area feel. If society knew who the masterminds are, everything would become clearer. I believe this matter has multiple layers; we just need to find the connections. I'm confident in the capabilities of this police team," Kamlasak concluded.

The Thai Luk Thung Singers Association has released a statement mourning the loss of renowned luk thung singer Somchai Yodying (real name: Thanisorn Sawatdisantisuk), member number 228 of the association. She passed away at 4 p.m. on April 23, 2025, at Chaophraya Hospital in Prachuap Khiri Khan province due to cerebral artery stenosis.

A water-sprinkling ceremony for the deceased is scheduled for April 24, 2025, at 2:30 p.m. at Wat Chaeng Hall in Dong Phrarham District, Prachuap Khiri Khan. Buddhist chanting ceremonies will take place on April 24-26, with the cremation ceremony on April 27, 2025, at the same location.

The association extended condolences to the family and prayers for the deceased's peaceful passage to the next life. Somchai Yodying was a celebrated luk thung artist known for hit songs including "My Wife Didn't Come for No Reason," "Lamentation from Japan," and "Curse You to Death." Fans and fellow musicians have joined in expressing their grief and paying tribute to the late singer.