Getting eight hours of sleep is critical for proper brain function yet thousands of Britons rarely experience it.
But disrupted sleep patterns may not be entirely random, according to LA-based sleep psychologist Dr Leah Kaylor. Often, there are two underlying causes at play.
The expert named blood sugar imbalances and elevated cortisol as some of the most common culprits behind the early-morning awakenings.
“Consistently waking up at 3am may be a sign of blood sugar dysregulation, but it depends on the symptoms,” Dr Kaylor explained.
Poor blood sugar control could spike cortisol during the night
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“There are two main ways blood sugar fluctuations can lead to early morning awakening.”
During episodes of nocturnal hypoglycaemia, where blood sugar drops too low overnight, the body releases stress hormones to bring it back up.
This hormonal surge can cause sudden awakenings accompanied by distinct symptoms, like night sweats, heart palpitations and symptoms that mimic anxiety.
The body’s attempt to regulate blood sugar levels through stress hormones is what jolts the body awake, explained Dr Kaylor.
Those most at risk include people who skip dinner or eat too little before bed, as well as individuals with reactive hypoglycaemia who experience sugar crashes hours after eating.
The expert said: “If a person wakes up feeling shaky, sweaty, or anxious (there may be many causes for this), but if they feel some relief after eating a small snack, it could be nocturnal hypoglycaemia.”
The dawn phenomenon presents another way blood sugar can disrupt sleep patterns, according to Dr Kaylor.
This condition involves a natural increase in blood sugar levels occurring between 4am and 8am, driven by hormonal changes.
Eating protein before bed could promote better sleep
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For people with insulin resistance or diabetes, this normal process can become problematic.
The body’s morning hormonal shift may trigger more severe blood sugar fluctuations in these individuals, leading to disrupted sleep patterns during what should be the final hours of rest.
This led one neurologist to share a warning about the worst possible bedtime snack that could be wreaking havoc on your sleep quality; cereal.
Instead, a person should opt for nutrient-rich options that are low in calories and carbohydrates while being high in protein and fibre.
