Thousands of Britons struggle to achieve the critical eight hours of sleep needed for proper brain function, but many experience a peculiar pattern of waking up around 3am.
According to sleep expert and CEO Martin Seeley, these early-morning awakenings aren’t random occurrences.
There are often underlying physiological causes at play, with blood sugar imbalances and elevated cortisol levels being among the most common culprits.
“During the night, your body uses stored energy to keep everything running smoothly while you sleep,” Martin explained.
Late-night awakenings could be caused by low blood sugar
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“Your body’s sleep is divided into cycles, each lasting about 90 minutes,” Martin explained.
“Over the course of a night, you typically go through four to five of these cycles.
“Waking up at the end of one isn’t unusual, and for many people, this happens to coincide with the early hours of the morning – often around 3am.”
Those most at risk of sleep disruptions include people who skip dinner or eat too little before bed, the expert cautioned.
Individuals with reactive hypoglycaemia, who experience sugar crashes hours after eating, are also vulnerable.
“If your blood sugar levels drop too low – perhaps because of what or when you ate during the day – your body releases stress hormones like cortisol and adrenaline to stabilise them,” added Martin.
This process, known as nocturnal hypoglycaemia, can jolt the body awake, sometimes accompanied by night sweats, heart palpitations and anxiety-like sensations.
Dr Kaylor explained that this hormonal surge is the body’s protective mechanism. Eating the right types of food before bedtime, however, could prevent it.
Peanut butter before bed could stabilise blood sugar levels overnight
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To prevent this, Martin recommended a strategic approach to bedtime nutrition consisting of protein and carbohydrates.
“A light snack that combines protein and complex carbohydrates -like a small piece of whole-grain toast with peanut butter – can help keep your blood sugar stable through the night,” he shared.
These symptoms often improve after eating a small snack, which helps restore blood sugar levels.
It’s worth noting that between 4am and 8am, there’s a natural increase in blood sugar levels due to hormonal changes.
