Do you frequently wake from a peaceful sleep, only to realize it’s around 3 a.m. each time?
If this sounds familiar, you’re not alone. Nocturnal awakenings are common, and sleep experts now suggest one key lifestyle change that may help you get more uninterrupted rest.
Sleepless nights can be unsettling, and frequent disruptions may affect overall health. According to Dave Asprey, an author and health influencer, these night wakings could be linked to fluctuating blood sugar levels.
In a video shared with his 1.1 million Instagram followers, Asprey explains that these blood sugar shifts can trigger stress hormones, causing people to wake during the early morning hours.
“For most people who wake up between 3am to 5am and can’t go back to sleep, that is a crash in your blood sugar,” says Asprey.
The “biohacker” further explains that cortisol and adrenaline trigger the release of extra glucose, which experts say is stored in the liver and muscles.
“But the problem is, cortisol and adrenaline wake you up,” he adds, saying, “While the brain gets what it wants, you don’t get your sleep.”
Research also suggests that chronic stress can increase cortisol and adrenaline levels, which can interfere with sleep. Cortisol naturally follows a daily rhythm, typically peaking in the morning to help you wake up and gradually declining throughout the day, reaching its lowest point at night.
When cortisol remains elevated in the evening, it disrupts the body’s natural wind-down process, making it harder to fall asleep. High nighttime cortisol keeps the body in a state of alertness, which works against restful sleep.
Offering a solution, Asprey — a multimillionaire who made his fortune in Silicon Valley — suggests that sleep-deprived people try eating a “small snack before bed” consisting of “raw honey, collagen, MCT oil, or a mix of all three.”
MCT oil (Medium-Chain Triglyceride oil) is a fat derived mainly from coconut and palm kernel oil. It contains medium-length triglycerides that are quickly absorbed and used as a rapid energy source. It is popular in ketogenic diets for its potential to support sustained energy, weight management, and mental focus.
While it’s easy to treat sleep as a luxury in today’s busy, always-on world, sleep is far from optional. It plays a crucial role in overall health, mental clarity, and emotional stability.
Tips for better sleep
To help improve sleep quality, the Sleep Foundation offers several “sleep hygiene” tips that can positively impact rest:
- Invest in a good mattress and bedding: A supportive mattress and pillows help prevent back pain and morning aches. Breathable bedding also helps regulate temperature overnight.
- Block out light: Use blackout curtains or a sleep mask to reduce light exposure.
- Minimize noise: Use a white noise machine or sleep sounds to mask city noise.
- Keep it cool: Set your thermostat between 60 to 67°F (15 to 19°C).
- Avoid caffeine after 2 p.m.: Coffee, tea, and soda can interfere with sleep even hours later.
- Limit alcohol: Although it may make you drowsy, alcohol often disrupts deep sleep.
- Disconnect devices: Phones, laptops, and TVs emit blue light that can keep the brain alert.
- De-stress: “Focus on trying to relax instead of trying to fall asleep.” Techniques include controlled breathing, mindfulness, progressive muscle relaxation, and guided imagery.
- Limit naps: Keep naps to around 20 minutes in the early afternoon to avoid nighttime sleep disruption.
What are your tips for a good night’s sleep? Share your thoughts in the comments below and pass this story along to friends to see what they think!
