Hi, I'm Charlie Dondous
Independent researcher in sleep science, focused on middle-of-the-night insomnia and sleep maintenance disorders.
For 730 consecutive nights, I woke at 3 AM. Every single night.
My mind would race with work problems, money worries, that conversation I should have handled differently. I'd lie there calculating: “If I fall asleep now, I'll get 3.5 hours...” which guaranteed I wouldn't.
I tried what everyone tries:
- ✗Melatonin (didn't work long-term)
- ✗Meditation apps (fell asleep fine, still woke at 3 AM)
- ✗White noise machines (no effect)
- ✗£2,000 mattress (expensive lesson)
- ✗Sleep restriction therapy (made it worse)
Nothing worked. So I stopped chasing symptoms and started studying the actual mechanisms.
Eighteen months of research into:
- Circadian biology and sleep-wake timing
- Sleep architecture and fragmentation patterns
- Evidence-based behavioural sleep interventions
Every technique is grounded in peer-reviewed research and refined through practical application during my own recovery.
The result is the structured 21-day protocol in Stop Waking at 3 AM.
Every technique targets the real mechanisms, not just the symptoms. No hype. No extreme routines. Just what the research actually supports.
I now sleep through most nights. I wrote this book so you can too.
About Diviset Solutions
I publish through Diviset Solutions, an independent publishing house based in Edinburgh, Scotland, dedicated to practical, research-informed books that solve specific problems.
Stop Waking at 3 AM is Book 1 in The Sleep Solution Series, with more titles in development.