The dreaded 3am wake up.

Why You Might Be Waking Up at 3am (And What To Do About It)

Have you been waking up around 3am and struggling to fall back asleep?

You're not alone, and it's not just random. Those early wake-ups can be your body’s way of sending a message.

Here are 3 common reasons behind 3am wake-ups:

1. Cortisol Imbalance

Your body naturally begins to raise cortisol in the early morning to prepare for the day. But if your stress response is out of whack, thanks to chronic stress, overtraining, or a disrupted routine, you might get a cortisol spike too early, waking you up before your alarm.

2. Blood Sugar Drops

When your blood sugar dips too low overnight, your body releases stress hormones like adrenaline to bring it back up, and that sudden surge can wake you. This is especially common if you’ve had caffeine or alcohol late in the day, or you’re not eating enough throughout the day.

3. Mental Overload & Stress

Our brains are busy, especially in the early hours when everything is quiet. If you’re dealing with unresolved stress, anxiety, or emotional strain, your brain can jolt you awake, right when you should be resting.

The good news?

Small changes to your routine can help you sleep through the night again.

Here’s how:

Balance Cortisol Naturally:

Stick to a consistent sleep/wake schedule

Cut off screen time 1 hour before bed

Take magnesium glycinate in the evening

Add a calming habit before bed (like journaling, breathwork, or a hot shower)

Stabilize Blood Sugar Overnight:

Eat a balanced dinner with protein, carbs, and healthy fats.

Avoid caffeine after 2pm and limit alcohol

Try a small bedtime snack (e.g., banana with peanut butter, or Greek yogurt)

Calm Your Nervous System:

Brain dump your thoughts before bed

Practice 5–10 minutes of deep breathing or meditation.

Try gentle adaptogens like lemon balm or ashwagandha (check with your practitioner first)

Better sleep = better recovery, better lifts, and a stronger you