Do you often find yourself waking up around 3 a.m., unable to go back to sleep? You are not alone. Many people experience night-time awakenings, and experts now point to one key reason behind this common problem: changes in blood sugar levels.
Dave Asprey, a well-known health author and influencer, explains on Instagram that when blood sugar crashes during the night, the body releases stress hormones like cortisol and adrenaline. These hormones release stored glucose from the liver and muscles to raise blood sugar again. But the catch is that cortisol and adrenaline also wake you up, disrupting your sleep even though your brain gets the energy it needs.
Cortisol naturally rises in the morning to help you wake up and lowers at night to promote rest. However, when cortisol levels stay high late into the evening, your body stays alert and finds it hard to wind down, making falling or staying asleep difficult.
To help prevent this, Asprey suggests having a small snack before bed, such as raw honey, collagen, or MCT oil (a type of fat from coconut or palm oil that quickly provides energy). This can help stabilize blood sugar and keep stress hormones in check for better, undisturbed sleep.
Sleep experts also recommend improving your sleep environment: use a comfortable mattress and pillows, block out light with curtains or masks, reduce noise with white noise machines, keep your bedroom cool between 60 and 67°F, avoid caffeine after mid-afternoon, limit alcohol, and disconnect from screens emitting blue light before bedtime. Managing stress through relaxation techniques like deep breathing or mindfulness can also support better rest.
If waking up around 3 a.m. is a frequent issue, adjusting your diet and sleep habits may be key to reclaiming a full, peaceful night’s sleep.
