Fluctuations in blood sugar and hormones can cause many people to wake up between 3 and 5 a.m., affecting energy and mood.
Many experts, including American health author Dave Asprey, believe that this waking time is related to the body’s natural processes, especially fluctuations in hormones and blood sugar.
Below are some possible reasons for this condition and tips to help you sleep better.
Blood sugar and hormone fluctuations
Asprey believes that waking up between 3 and 5 a.m. may be due to fluctuations in blood sugar. When blood sugar drops rapidly, the body may release stress chemicals such as cortisol and adrenaline, leading to irritability. Although these hormones help release glucose from the liver and muscles to regulate blood sugar levels, they also disrupt sleep.
Asprey recommends snacking before bed on raw honey, MCT oil (extracted from coconut or palm oil) and collagen to help reduce blood sugar drops.
High cortisol levels due to chronic stress
Another possible reason is increased cortisol levels due to chronic stress. Cortisol is known as the stress hormone, and has many functions in controlling the body’s energy levels, immune response, and sleep-wake cycles. High cortisol levels can cause you to wake up suddenly in the early morning.
To reduce stress, you can try deep breathing exercises, meditation, or light stretching. These activities can help lower cortisol levels and reduce the risk of early awakening.
Waking up between 3 and 5 a.m. is a common phenomenon that many people encounter. Image: Independent
Unbalanced sleep cycles and internal biological clocks
The time you wake up during the night may also be related to your body’s circadian rhythm. According to traditional Chinese medicine, the lungs are most active during the body’s repair and detoxification process from 3 to 5 hours. Although not scientifically proven, this theory is consistent with the idea that the body operates in cycles and that abnormalities in these cycles can cause awakenings.
To support a healthy circadian rhythm, try to maintain consistent sleep and wake times, even on weekends.
Effects of aging and hormonal changes
Hormonal changes due to aging can also lead to waking up in the middle of the night. Melatonin, the hormone that controls sleep, is produced less as we age. Hormonal changes associated with different life stages, such as menopause, can also cause sleep disorders.
In the case of hormonal changes, lifestyle changes can be helpful, such as maintaining a cool and dark sleep environment to encourage better sleep.