Doctor warns waking up between 2-3am could signal serious health issue!
Many people experience the frustrating phenomenon of waking up between 2:00 AM and 3:00 AM on a regular basis, and according to Dr. Eri Berg, a health professional with years of experience with sleeplessness, there is a specific reason for it. Dr. Berg, who once battled insomnia for a decade, sheds light on the scientific reasons behind this pattern and offers potential solutions.
The Role of Cortisol and the Circadian Rhythm
Dr. Berg explains that the timing of waking up during these early hours is related to our body’s circadian rhythm, which is governed by cortisol, a stress hormone. At its healthiest, cortisol should be at its lowest around 2:00 AM and rise gradually until it peaks at 8:00 AM. However, if your body’s cortisol levels are out of sync, this can cause you to wake up in the middle of the night. Dr. Berg recalls that during his battle with insomnia, he noticed his cortisol was highest at 2:00 AM, making it difficult to fall asleep.
Magnesium Deficiency Could Be the Culprit
One key factor that Dr. Berg believes contributes to waking up between 2:00 and 3:00 AM is a magnesium deficiency. He suggests that a lack of magnesium can lead to an increase in cortisol levels, resulting in disrupted sleep. Dr. Berg also highlights some common signs of magnesium deficiency, including muscle tightness, back cramps, and eye or arm twitching. He advises magnesium glycinate supplementation, though it is always important to consult a healthcare professional before adding supplements to your routine.
Low Blood Sugar and Its Impact on Sleep
Dr. Berg also mentions that low blood sugar could play a role in nighttime awakenings. If your diet is high in carbohydrates, your blood sugar may spike, only to plummet as you sleep, triggering a cortisol surge. This hormonal imbalance can cause you to wake up in the middle of the night. Excessive sugar, carbohydrates, and even alcohol can contribute to this issue, disturbing your sleep cycle.
Dietary and Lifestyle Adjustments to Improve Sleep
To address these issues, Dr. Berg suggests making a few lifestyle changes:
- Watch your carbohydrate intake: A diet too heavy in sugar or starches can lead to blood sugar fluctuations that disturb sleep.
- Eat your last meal earlier: Having a light dinner in the late afternoon can help prevent sleep disturbances.
- Add more sea salt to your meals: A craving for salty snacks could indicate a sodium or magnesium deficiency.
- Avoid blue light: Exposure to blue light from screens can interfere with the production of melatonin, a hormone that helps you relax and sleep.
Improving Your Sleep Hygiene
Additionally, Dr. Berg recommends limiting your exposure to stimulating activities, such as watching suspenseful movies, and ensuring proper sun exposure during the day. Getting enough natural light can help regulate your melatonin production, improving your sleep cycle.
By addressing magnesium deficiencies, managing your diet, and making simple lifestyle adjustments, you may find that your nightly disruptions between 2:00 and 3:00 AM become a thing of the past.
