Waking up in the middle of the night isn’t anything unusual because it can happen to anyone. However, experts argue that waking up between 2 a.m. and 3 a.m. repeatedly can signal underlying health issues. Dr. Eric Berg DC, who is very popular on the social media, sharing advice on nutrition and healthy habits, admitted that the pattern of waking up in the middle of the night during this window once almost “wrecked” his own life. In a recent video he posted on YouTube, Dr. Berg explained that cortisol, the stress hormone, should be lowest between 2 a.m. and 3 a.m. However, at those people who wake up at this hour, cortisol in fact spikes, and that not only affects their sleep but also their daily functioning. Pexels According to him, one way of trying to regulate cortisol levels is taking magnesium, since cortisol spikes in the middle of the night could be triggered by deficiency of this mineral. Of course, he says that if you struggle with waking up in the middle of the night it would be best to consult your GP. Further, Dr. Berg, who considers himself an “insomnia expert,” shared his personal experience of battling insomnia for a number of years. “How do you fall back asleep if you wake up between 2 and 3 a.m.? I dealt with this for more than a decade, and it was destroying my life,” he said. According to him, it wasn’t just a matter of waking up briefly during the night. There were nights when sleep never came at all, and he would lie awake until morning. “It felt like torture,” he said. Pexels Dr. Berg went on to highlight why waking up between 2 a.m. and 3 a.m. can be so disruptive, pointing to how the body’s internal clock is supposed to function. Under normal conditions, cortisol levels are at their lowest around 2 a.m. and gradually rise to peak near 8 a.m. In his situation, that rhythm had flipped, leaving him wide awake at night and drained by morning. He also warned that chronic lack of sleep is associated with serious long-term health risks, including heart disease, dementia, and diabetes. Despite magnesium deficiency, Dr. Berg explained that other causes that disrupt sleep could be low blood sugar, which also triggers cortisol levels to go up. This is especially true for people who consume a lot of carbs. When blood sugar drops during sleep, the body may increase cortisol to stabilize it. He recommends keeping track of what you consumed the day before, since things like refined carbs, MSG, alcohol, late meals, and constant snacking can disrupt sleep. Cortisol levels can also be affected by low sodium, so adding a bit of sea salt during the day might help. Dr. Berg also noted that the liver is most active between 1 and 3 a.m., so waking then could suggest liver strain, with milk thistle sometimes offering support. In that sense, sleep may be sending important signals about what’s going on in the body. When it comes to people over 60 especially, waking up at this time during the night can signal underlying health issues. 1. A natural drop in melatonin When people who reach certain age start waking up at 3 a.m., it doesn’t necessarily mean they experience issues with stress or poor sleep habit. On the contrary, one of the main reasons for waking up at this time, is the natural reduction of melatonin, which is the hormone that regulates your sleep-wake cycle. When you are younger, your melatonin levels remain high throughout the night, which helps you sleep deep. However, as you age, your body produces less melatonin. By the early morning hours, your melatonin levels may be low enough to trigger your brain to wake up, even if you have not slept as long as you wanted or needed. In short, your body may no longer be receiving the hormonal “stay asleep” call like it used to. This is often made even worse with light exposure. We also become more sensitive to subtle environmental cues that tell our brain that morning is approaching. This cues include the light reaching to your room from the street lights, the screen of your phone, the lights of the clock, and similar, which further supress melatonin and stimulates your brain into the wake-up mode. The outcome is that you will be sleeping lighter and shorter, and it’s not because anything is “wrong” with you but simply because your sleep biology has changed over time. Pexels 2. Shifts in the internal clock (circadian rhythm) Another reason for waking up early might be simply because there is a change in your body’s internal clock. This can be seen in the need of going to bed early with age. So when a person goes to bed at around 9 p.m. it’s not unusual for their body to finish its sleep cycle at 3 a.m. This doesn’t mean you are suffering from insomnia,but it’s your body merely adapting to its internal clock. The issue is that internal clock doesn’t always match your expectation of how long you should sleep during the night. This change can especially be felt during the process of certain life transitions, such as when a person retires and is no longer that active during the day, has less social activities, fewer responsibilities, or quieter evenings than before. Even then, sleep can still feel refreshing and sound, but starts occurring earlier in the evening. When you become aware of how these transitions affect your sleeping, you can start thinking of ways to align your daily habits with the timing of the body. Pexels 3. Physical discomfort and health factors Waking up in the middle of the night can also be a result of physical discomfort you experience during the day. So when the body rests and there are no other distractions, that minor discomfort you experienced during the day may become significant enough to disrupt your sleep cycle. Some of the most common contributors include joint or arthritis pain, back pain, acid reflux, dry mouth, cramps, and changes in body temperatures. The most common cause of waking up is the need to use the bathroom. This is because, as a person ages, their bladder becomes much more sensitive. This means that waking up during the night, or even in the early morning, is a common phenomenon. Medications may also be a cause of waking around 3 a.m. This is because they may increase the amount of urine produced, change body temperatures, and cause light, non-restorative sleep. However, as these changes are gradual, a person may be unable to associate them with physical discomforts or side effects of the medications they are taking. It is only after talking to a medical expert that a person may be able to realize what is causing them to wake up. Pexels 4. Lifestyle habits that affect sleep Your daily habits can significantly affect your sleep pattern. When you enter a less active phase in your life, your daily habits and routines change even when it doesn’t seem that obvious, which impacts the body’s sleep-wake expectetions. So when you have your dinner early, take long naps, or have quiet night, these all tells your body that the day is ending and it’s time to go to bed, which results in waking up earlier. Eating dinner very early or having a drop in blood sugar levels during the night can cause the body to wake up earlier than it is accustomed to. Consuming caffeine in the afternoon can have a longer-lasting effect on the body as people age, making it harder to sleep. Getting less exposure to natural daylight, particularly in the morning, can weaken the signals that help to synchronize the body’s internal clock. While all these changes seem minor when seen individually, together they can gradually affect the quality of your sleeping. Pexels 5. Emotional reflection during quiet hours Not all awakenings in the early hours are a result of physical changes in the body. Truth is that sleep is often affected by the emotional and psychological issues too. The early morning is the time of quietness, when the mind is free to roam since there is no noise or any demands life imposes on us on a daily basis. However, during this time, people’s thoughts can easily wander to past memories, some decisions we’ve made throughout our life, and even experience feelings of loneliness. This isn’t necessarily a result of anxiety and distress. Sometimes, it is a result of reflection, nostalgia, or unresolved issues that were put on the back burner during the busy daytime hours. The brain simply takes advantage of the lack of distractions to process them. For most people, these episodes of wakefulness are not a signal that something is wrong but a time when the brain is finally given the chance to think. Pexels Practical ways to improve sleep Keep the bedroom dark, avoid screens before bedtime, and maintain regular sleep schedules. Stay active throughout the day, cut back on afternoon caffeine, and avoid eating very early or heavy dinners. If your thoughts disturb your sleep, write them down. Consult a doctor if early waking is a regular problem. Please SHARE this article with your family and friends on Facebook. Bored Daddy Love and Peace
Waking up in the middle of the night isn’t anything unusual because it can happen to anyone. However, experts argue that waking up between 2 a.m. and 3 a.m. repeatedly can signal underlying health issues.
Dr. Eric Berg DC, who is very popular on the social media, sharing advice on nutrition and healthy habits, admitted that the pattern of waking up in the middle of the night during this window once almost “wrecked” his own life.
In a recent video he posted on YouTube, Dr. Berg explained that cortisol, the stress hormone, should be lowest between 2 a.m. and 3 a.m. However, at those people who wake up at this hour, cortisol in fact spikes, and that not only affects their sleep but also their daily functioning.
According to him, one way of trying to regulate cortisol levels is taking magnesium, since cortisol spikes in the middle of the night could be triggered by deficiency of this mineral.
Of course, he says that if you struggle with waking up in the middle of the night it would be best to consult your GP.
Further, Dr. Berg, who considers himself an “insomnia expert,” shared his personal experience of battling insomnia for a number of years.
“How do you fall back asleep if you wake up between 2 and 3 a.m.? I dealt with this for more than a decade, and it was destroying my life,” he said.
According to him, it wasn’t just a matter of waking up briefly during the night. There were nights when sleep never came at all, and he would lie awake until morning. “It felt like torture,” he said.
Dr. Berg went on to highlight why waking up between 2 a.m. and 3 a.m. can be so disruptive, pointing to how the body’s internal clock is supposed to function.
Under normal conditions, cortisol levels are at their lowest around 2 a.m. and gradually rise to peak near 8 a.m. In his situation, that rhythm had flipped, leaving him wide awake at night and drained by morning. He also warned that chronic lack of sleep is associated with serious long-term health risks, including heart disease, dementia, and diabetes.
Despite magnesium deficiency, Dr. Berg explained that other causes that disrupt sleep could be low blood sugar, which also triggers cortisol levels to go up. This is especially true for people who consume a lot of carbs. When blood sugar drops during sleep, the body may increase cortisol to stabilize it.
He recommends keeping track of what you consumed the day before, since things like refined carbs, MSG, alcohol, late meals, and constant snacking can disrupt sleep.
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