If you are waking up between 2:00 and 3:30AM If you are waking up at 3:00AM, doctors have a warning for you.
For someone who suffers from an poor sleep pattern, i’m likely as worried at the moment.
Dr. Eri Berg who was a doctor before becoming an online health specialist, suffered with insomnia for more than a decade. He has since committed himself to identifying the root causes of sleep disorders.
In a YouTube video of recent In a recent YouTube video, he explains the main reasons you may be getting up this early and suggested what you could do to have a restful night’s sleep.
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As per Dr. Berg, the body is governed by the Circadian Rhythm that regulates the production of cortisol the stress hormone that assists regulate sleep.
W What’s distinctive at 2:00 AM is the Circadian Cortisol Rhythm, He describes.
Ideally cortisol levels is in its lowest level around the time of 2:00 AM and peaking at 8:15AM.
But, if you’re still waking up at mid-night, it’s possible that your body might not be following this usual pattern, which means that cortisol may be elevated when it should be at a lower level.
Dr. Berg personally lived through this, and it was revealed: I was the most alert at 2:00AM, and I was the most exhausted at 8:15AM.
So what’s causing your cortisol to spike at night?
A major cause could be magnesium deficit.
The level of cortisol in your blood can rise if you’re not deficient in magnesium, Dr. Berg discusses.
If you feel tightness in your lower and upper back, or feel cramps in your feet when you point your toes, then you might be deficient in magnesium.
Other indicators of an insufficiency include muscle movements (especially in the arm or eye) or a feeling of cramping in various parts in your human body.
Magnesium regulates calcium and when you’re not getting sufficient magnesium, you will are more calcium-rich, and this causes cramps in different areas of the body Berg says. Berg adds.
To address this issue the problem, he suggests taking magnesium glycinate. However, he always consult with an expert before including any supplements in your diet.
Another reason that you may be getting up at the same time each at night? Blood sugar levels are low.
Dr. Berg warns that following the diet that is high in carbohydrates could trigger blood sugar spikes. Also, when blood sugar levels are to a low level at night, your body responds with the release of cortisol. This could wake you up.
E eating a large amount of starches and carbohydrates can result in a magnesium deficiency as well, the doctor explains.
In the event that your drinking excess amounts of sugar, carbohydrates MSG, alcohol, or even eating late into the late at night, you could disturb your sleep without even realizing it.
Eating excessive amounts of protein late in the night can make you sleepy.
To prevent this from happening avoid this, Dr. Berg suggests having your last meal at the end of the afternoon, whenever it is possible.
Ever get random cravings for salty snacks like chips?
Based on Dr. Berg, this may be your body’s way to tell you that you require more sodium.
“Sodium can help lower cortisol,” he says.
Instead of grabbing processed foods that are salty, try adding sea salt in all of your food choices to regulate your cortisol levels naturally .
Dr. Berg has also discussed a variety of typical habits that disrupt sleep and lead to late-night awakenings:
- The act of watching Suspenseful as well as Action-Packed Movies – Try watching some boring content instead.
- Exposure to blue Light (Phones TVs, Phones Tablets, Phones) Blue light – Blue light inhibits Melatonin, which is the hormone that aids in winding down.
- Alcohol or other Medications before You go to bed The liver detoxes between 1and 3:00 AM This means that any substance or alcohol that is that you take can affect your sleep pattern.
When your struggling to remain asleep and you’re having trouble sleeping, the Dr. Berg recommends these natural solutions:
- Enjoy more sunlight during the day – Sun exposure increases melatonin production which makes it easier to fall asleep in the night.
- You can try Candlelight or Firelight before bed – The warm light helps signal for your body you’re an appropriate time for you to go to sleep.
- Regular exercise – Being active can help you get your body moving and makes it easier to rest through the night.
- Read a Book An activity that is calm and low-stimulation such as reading can to ease back into sleep after waking up.
I hope that you’ll never have to worry about abrupt wake-ups if you adhere to the steps below!
