Waking up at an ungodly hour every night? You’re not alone, many people experience this, but the reason behind those mid-night wake-ups might be more common than you think
If you find yourself awake at 3am most nights, you probably aren’t the only one. But what could be the cause, and how can you address it? One key culprit may be low blood sugar and according to sleep specialist Michael Breus, Ph.D., the first question he asks patients dealing with this problem is: “When was the last time you ate?” He explains that if your last meal was around 7pm, by 3am, your body has gone for eight hours without fuel.
The result? Your blood sugar drops, and your brain sends signals to raise cortisol levels. This hormone spikes in an effort to boost your metabolism and wake you up, triggering hunger. As Breus puts it, “Your body is out of fuel,” and cortisol’s role in getting you to wake up and eat might be part of the problem.
While you might think waking up in the middle of the night is an anomaly, it’s actually quite common. In fact, more than a third of people report waking up multiple times during the night. This phenomenon is often linked to factors such as anxiety, stress, and disruptions in our natural sleep cycles. However, when the wake-up is regular it could suggest a more specific issue, such as low blood sugar.
Cortisol and sleep
After several hours of fasting overnight, your blood sugar may dip which will make your body go into over drive. When this happens, cortisol increases, making you feel hungry and prompting you to wake up to eat. This is often why people find themselves suddenly wide awake in the middle of the night, searching for something to eat.
Breus suggests taking steps before bedtime to avoid waking up in the first place. “Don’t go to bed hungry,” he told Sleep.com. But the opposite is also important avoid eating too much before bed, as your body is not designed to digest food while lying down.
A simple solution could be adjusting your meal schedule. If your last meal of the day is too early, your body may simply run out of energy before morning. A quick fix? A small, balanced snack before bed, such as an apple with some nut butter or a bowl of oatmeal. This can help maintain your blood sugar levels throughout the night and reduce the likelihood of waking up when cortisol spikes.
Once these adjustments have been made you could find that you sleep soundly throughout the night without having to wake up and raid your own fridge or cupboards.
For those managing diabetes or other conditions that affect blood sugar, it’s always best to consult your doctor for personalised advice.
