Why You Wake Up Between 2 and 3 AM
If you often wake up between 2 and 3 AM, it could be linked to your body’s natural rhythm and stress hormones. Dr. Eri Berg, who has studied sleep problems for years, explains, “What’s unique about 2:00AM is something called the Circadian Rhythm with cortisol.” Normally, cortisol, a stress hormone, is low at 2 AM and peaks around 8 AM. But if your cortisol levels rise too much at night, you might wake up feeling alert when you should be asleep.
Magnesium Deficiency and Blood Sugar
One cause of this cortisol spike is a lack of magnesium. Dr. Berg says, “Your cortisol can actually go up if you’re deficient in magnesium.” Signs include muscle cramps, twitches, or pain in your back or feet. Magnesium helps control calcium in the body, and low magnesium can cause cramping: “Magnesium controls calcium, and when you don’t have enough magnesium, you get more calcium, and calcium causes cramping.” Another factor is low blood sugar from eating too many carbs. This can also raise cortisol and disrupt sleep.
Diet and Salt Intake
What you eat affects your sleep too. High-carb diets and late-night snacks can cause issues, while excess sugar, MSG, or alcohol may disturb sleep without you realizing it. Dr. Berg advises eating your last meal early: “Drinking or taking medications right before bed can interfere with your sleep cycle.” Also, cravings for salty snacks might mean your body needs more salt: “Sodium can help lower cortisol.” Using natural sea salt instead of processed salty foods can help regulate your cortisol levels.
