Sleep & Hormones: Why You’re Waking Up at 3AM (and How to Fix It)
You’re sound asleep, then—boom—wide awake at 3 AM. If this happens regularly, it’s not random. Your body is trying to tell you something. From cortisol spikes to blood sugar crashes, several factors could be disrupting your sleep cycle. The good news? With a few tweaks, you can break the cycle and finally rest through the night.
The Real Reason You Keep Waking Up at 3 AM
While occasional wake-ups are normal, consistently waking up at the same time signals an imbalance in your body—often related to hormones, stress, or blood sugar.
Let’s break down the most common culprits:
1. Cortisol Spikes from Stress 📈
Cortisol, your body’s primary stress hormone, naturally fluctuates throughout the day. However, chronic stress can lead to elevated nighttime cortisol, causing you to wake up feeling wired and restless.
Signs Your Cortisol Is Too High at Night:
Waking up between 2-4 AM feeling wired.
Struggling to fall back asleep.
Feeling tired but anxious throughout the day.
How to Fix It:
Lower stress before bed with a calming routine (think reading, journaling, or deep breathing).
Try magnesium—it helps regulate cortisol and promote relaxation.
Dim the lights in the evening to support melatonin production.
Pro-Tip: I use this dimmable touch lamp in the bathroom while doing my skincare routine at night! My husband loves Thorne’s Magnesium Bisglycinate before bed!
2. Blood Sugar Crashes 📉
A drop in blood sugar during the night triggers an adrenaline response, waking you up. This often happens if you eat too many refined carbs or sugars before bed.
Signs of Blood Sugar-Related Wake-Ups:
Waking up in the middle of the night with hunger or anxiety.
Feeling shaky, lightheaded, or craving carbs in the morning.
Poor sleep after eating a high-carb dinner or late-night sweets.
How to Fix It:
Have a protein-rich evening snack (like Greek yogurt with nuts or a boiled egg) to keep blood sugar stable.
Avoid late-night sugar spikes from processed foods or alcohol.
Consider having a high protein meal at dinner and giving your digestive system a break by not eating 2-3 hours before bed.
3. Melatonin Disruption from Blue Light 😵💫
If you scroll your phone or watch TV right before bed, blue light exposure can suppress melatonin production, delaying deep sleep.
Fix it:
Set a digital curfew—turn off screens at least an hour before bed.
Use blue light-blocking glasses or switch devices to night mode.
Dim the lights after sunset to help signal to your brain that it’s nighttime.
Eat melatonin-supporting foods like tart cherries, walnuts, and bananas.
Pro-Tip: For iPhone users - Try this at night! Settings > Accessibility > Display and Text Size > Color Filters > Choose Red
4. Perimenopause & Hormonal Shifts 😴
For women in their 30s and 40s, estrogen and progesterone fluctuations can mess with sleep. Low progesterone, in particular, makes it harder to stay asleep.
Fix it:
Support hormones with healthy fats (avocados, nuts, wild-caught salmon).
Consider herbal adaptogens like maca or ashwagandha.
Get morning sunlight to regulate your circadian rhythm naturally. For more on circadian rhythm reset check out THIS POST!
Natural Sleep Remedies to Stay Asleep All Night
✔️ Optimize Your Sleep Environment – Invest in a nontoxic mattress and organic cotton sheets to reduce exposure to harmful chemicals that can disrupt hormones.
✔️ Use Magnesium & Adaptogens – A magnesium glycinate supplement or herbal tea can calm the nervous system before bed.
✔️ Balance Blood Sugar with a Protein Snack – A small evening snack with protein and healthy fats helps prevent 3 AM wake-ups.
✔️ Try a Weighted Blanket – If anxiety is keeping you up, weighted blankets can reduce cortisol and promote deep sleep.
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This post may contain affiliate links, which means I may earn a small commission if you purchase through these links (at no extra cost to you). I only recommend products I truly love and trust for my own family.
