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.
