Do you frequently wake from a peaceful slumber, realizing that each time it’s about 3 a.m.?
If this sounds like you, you’re not alone. Nocturnal awakenings happen to a lot of people and now, sleep experts are offering advice on the one lifestyle change you can make to help you achieve uninterrupted sleep.
Sleepless nights can be very unsettling, and frequent disruptions can be a problem to overall health. According to Dave Asprey, an author and health influencer, night awakenings might stem from fluctuating blood sugar levels.
In a video to his 1.1 million Instagram followers, Asprey describes how these blood sugar shifts can activate stress hormones, causing you to wake up during 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” then explains that cortisol and adrenaline trigger the release of extra glucose, which, according to experts, is stored in the liver and muscles.
“But the problem is, cortisol and adrenaline wake you up,” he says, adding, “While the brain gets what it wants, you don’t get your sleep.”
Research also suggests chronic stress can raise levels of the hormones cortisol and adrenaline which impact sleep.
Cortisol follows a natural rhythm throughout the day, which typically peaks in the morning to help you wake up and gradually declines throughout the day, reaching its lowest point at night.
When cortisol levels remain high into the evening, they prevent the body from following its normal wind-down routine, making it difficult to fall asleep. High cortisol at night keeps the body on high alert, which is counterproductive to entering restful sleep.
Offering a solution, Asprey – a multimillionaire who made his fortunes in Silicon Valley – suggests sleep deprived people eat a “small snack before bed” consisting of either “raw honey, collagen, MCT oil or mix all three together.”
MCT oil (Medium-Chain Triglyceride oil) is a fat source derived mainly from coconut oil and palm kernel oil, containing medium-length triglycerides that are rapidly absorbed and used as a quick energy source. It’s popular in ketogenic diets for its potential to promote sustained energy, manage weight, and enhance focus.
Though it’s tempting to think of sleep as a luxury rather than a necessity in our busy, always-on world, sleep is far from optional. It’s a critical component of our overall health, mental sharpness, and even our emotional stability.
Tips for a steady sleep
To help you stay sharp in your waking hours, the Sleep Foundation has some tips to help you improve your sleep habits, or “sleep hygiene,” which has a positive effect on how well you sleep.
Invest in a good mattress and bedding: A supportive mattress and pillows will protect your back, so you don’t wake with aches and pains. Also, breathable blankets help you maintain a comfortable body temperature overnight.
Block out light: Light will interfere with your rest. Invest in blackout curtains or a sleep mask.
Minimize noise: If you need to drown out the noise of a big city, try a white noise machine. Or if you have a voice-controlled virtual assistant at home, ask it to play you timed sleep sounds.
Be cool: Set your thermostat so it hits between 60 to 67°F (15 to 19°C)
Avoid caffeine after 2 p.m.: Caffeinated drinks – tea, coffee, soda – might give you a temporary jolt of energy but they will also keep you from a good sleep.
Limit alcohol: While alcohol might knock you out, you will likely wake up frequently during the night and have poorer deep sleep overall.
Disconnect devices: Mobiles, laptops and TVs emit blue light, which sends signals to our brain and keeps you wired.
De-stress: “Focus on trying to relax instead of trying to fall asleep.” The Sleep Foundation recommends “controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery.”
Limit naps: If you’re a notorious napper, take one in the early afternoon for about 20 minutes. Any longer and you’ll likely have trouble falling asleep at bedtime.
What are your tips for a good night’s sleep? Please share your thoughts in the comments section below and then share this story with your friends so we can hear what they have to say!
