If you find yourself frequently waking up between 2-3 AM, you’re not alone. According to Dr. Eric Berg DC, there are two main reasons behind this frustrating sleep disruption—and understanding them can help you get better rest.
Dr. Berg, who suffered from insomnia for over a decade, shared his insights in a recent YouTube video. Though he no longer practices, he continues to provide health advice online. He explains that the key to understanding why you wake up at this specific time lies in the circadian rhythm and cortisol levels.
The Role of Cortisol in Nighttime Wake-Ups
Cortisol, commonly known as the stress hormone, follows a daily cycle. Ideally, it should be at its lowest around 2 AM and peak at 8 AM. However, in some cases—such as Dr. Berg’s own experience—this pattern gets flipped, leading to wakefulness at night and exhaustion in the morning.
One major factor that can disrupt cortisol levels is a magnesium deficiency.
Signs of Magnesium Deficiency
Dr. Berg explains, “Your cortisol can actually go up if you’re deficient in magnesium.” If you often experience muscle tightness—whether in your upper back, lower back, or even toe cramps when pointing your foot—it could be a sign of low magnesium levels. Other symptoms include eye or arm twitching.
“Magnesium controls calcium, and when you don’t have enough magnesium, you get more calcium, which causes cramping in other areas of the body,” he notes.
To address this, Dr. Berg suggests taking magnesium glycinate, though it’s always best to consult a medical professional before adding any supplements to your routine.
Blood Sugar and Its Impact on Sleep
Another possible reason for waking up at 2 AM is low blood sugar.
If your diet is high in carbohydrates, your blood sugar spikes during the day. But when you sleep, it drops. If it drops too low, your body compensates by releasing cortisol—waking you up in the process.
Eating too many sugary foods, processed carbs, MSG, alcohol, or late-night snacks can all contribute to this cycle. Even consuming too much protein late at night may interfere with sleep.
To improve sleep quality, Dr. Berg recommends having your last meal earlier in the evening, preferably in the late afternoon.
Other Ways to Improve Sleep
- Increase Sodium Intake: If you crave salty foods like chips, your body may be signaling a sodium deficiency. Adding more sea salt to your meals can help lower cortisol.
- Be Mindful of Screen Time: Avoid action-packed or suspenseful movies before bed. Blue light from screens interferes with melatonin production, making it harder to wind down.
- Get Sunlight Exposure: Spending time in natural light during the day or using candlelight at night can help regulate melatonin levels.
- Exercise Regularly: Physical activity can tire your body out and promote better sleep.
- Liver Detoxification: The liver detoxifies between 1-3 AM, so alcohol or certain medications can disrupt sleep patterns.
- Read Before Bed: A calming book can help ease you back into sleep if you wake up during the night.
By addressing these factors, you can reduce nighttime wake-ups and improve the overall quality of your sleep.