Why do people wake up at 3 am? an expert reveals the real cause and solution.
Many people find themselves waking up at 3 AM consistently, which can disrupt their sleep patterns and lead to fatigue.
Various factors, such as stress or anxiety, may contribute to this phenomenon. Understanding the underlying causes can help individuals identify effective solutions to improve their sleep quality. By addressing these issues, it is possible to achieve more restful nights.
The mystery of 3 AM wake-ups
Many people find themselves waking up suddenly around 3 AM, unable to fall back asleep. This broken sleep pattern can be frustrating and exhausting. According to Dave Asprey, author and longevity expert, the answer may lie in your blood sugar levels.
Blood sugar and early morning wake-ups
In a recent video, Asprey explained to his million Instagram followers that fluctuating blood sugar could be a major culprit. When blood sugar drops too low, the body releases stress hormones, like cortisol and adrenaline, to rebalance glucose levels. Unfortunately, this release also tends to wake people up.
Asprey says, “For most people who wake up between 3 to 5am and can’t go back to sleep, it is usually [due to a] crash in your blood sugar.”
How stress and hormones disrup sleep
When blood sugar dips, cortisol and adrenaline trigger the liver to release stored glucose.
The expert continued: “The problem is, cortisol and adrenaline wake you up. While the brain gets what it wants, you don’t get your sleep.”
This keeps your brain fueled but leaves you wide awake. Chronic stress, which increases cortisol and adrenaline, can also worsen the issue. Asprey emphasizes, “The problem is, cortisol and adrenaline wake you up. While the brain gets what it needs, you miss out on sleep.”
The Solution: A small bedtime snack
While many sleep experts advise against eating before bed, Asprey suggests that a small, carefully chosen snack might actually help. Asprey’s recommended snack options are specific and include raw honey, collagen, and MCT oil (medium-chain triglycerides, commonly found in coconut oil). These foods can provide sustained energy through the night without triggering a blood sugar crash.
He advises avoiding snacks high in refined sugars or processed fats and suggests mixing these ingredients to get optimal results.
Asprey, known for investing heavily in longevity, has spent over $2 million on anti-aging research. At 50 years old, he claims that his biological tests reflect an age of 39 and aims to live up to 180.
Waking up at 3 AM might not be just a random occurrence but rather a response to fluctuating blood sugar levels. By addressing blood sugar stability with a small, nutrient-dense snack, you may be able to achieve a more restful night’s sleep.