Why Do I Wake Up At Night Between 1am and 3am?

2/26/2014

Insomnia: Why can't I fall asleep or stay asleep?

Most patients who walk through my door wake up around 1-3am. The most common reason for this is hypoglycemia. Once I get them eating a small snack with protein before bed their sleep-maintenance insomnia usually subsides.

There are several other reasons for waking up around this time but clinically I have seen low blood sugar as being the most common. If having a snack before bed doesn’t cut it and you’re still waking up in the middle of the night you should definitely talk to your Naturopath or Medical Doctor about it, especially if you're having other symptoms. Many people say eating before bed will cause you to gain weight but a small snack may actually help you lose weight as I discuss further down.

Click "Read More" if you'd like to learn more...

Protein helps glucose get into your cells more efficiently via insulin and is converted to glucose much slower than if you were to just eat sugar. Fiber slows your absorption rate of glucose so both protein and fiber will help keep your blood sugar stay stabilized while you’re sleeping. Protein also provides amino acids that are necessary for neurotransmitters like serotonin, dopamine and GABA (which I mention below) to be made. Every action has a reaction so if you eat that donut your blood sugar will sky-rocket and then plummet soon after. Your goal should be to keep your blood sugar as close to the midline in the picture above as you can and aim to have blood sugar regulated until cortisol is naturally elevated when it's time to wake up.

Snacks that help fall asleep and stay asleep

My number one recommended snack is 2 handfuls of pumpkin seeds (not in the shell) aka pepitas
Peanut butter (optimally peanut butter with >5g of protein per serving)
Hard-boiled egg
Nuts or seeds
Soup or stew that has some meat in it.
Protein shake, protein bar or protein ball

Stay away from simple carbs and sugary snacks like fruit before bed as they’ll just temporarily elevate your blood sugar and it will come crashing down soon after, increasing the likelihood of hypoglycemia while you’re sleeping.

How low blood sugar wakes us up at night

Why do I wake up at night?

During the night your liver is working hard at metabolizing glucose and your brain is actively organizing your thoughts and dreaming. If you eat dinner at 5 or 6pm and then try to go until 8 or 9am without any food you’re going to get hypoglycemic just like you would if you tried to go 14 hours without food during the day. Once our sugar gets too low we pump out cortisol from our adrenal glands. Cortisol is one of our stress hormones. We pump it out naturally to increase our blood sugar but since it’s a stress hormone it wakes us up. Cortisol also inhibits GABA, which is an inhibitory neurotransmitter which helps keep us calm and relaxes our muscles. So now you’re stressed and can’t relax…thanks a lot brain, I thought you were smart? Once our blood sugar gets too low we must secrete cortisol for survival. Our brains use ~30% of the glucose we take in and even though we’re sleeping, each cell in our body needs glucose for fuel. The more cortisol we secrete, the quicker we'll pump out adrenaline which can cause nightmares, feelings of panic, night sweats, and cause you to wake up feeling like something is wrong. Secreting these stress hormones all night long will also make you feel nauseous first thing in the morning, since your brain though you were hiding from a wolf all night.

Eating a snack before bed will actually help you lose weight! Bold statement right? Well think about it. If you’re going 10-14 hours without food your body is going to go into famine-mode. It thinks once it gets breakfast that you could go another 12 hours without food so it’s going to store whatever you put into it as fat to be used for energy later. This is the equivalent of your Uncle Bob carrying a bunch of Jerry cans full of gas in his ol’ pick up so he doesn’t have to keep going to the gas station when he’s running on fumes.

I find that diabetics who have higher blood sugar in the morning can usually bring their blood sugar down by having a proper snack before bed. This is because having a snack before bed will decrease the fasting time period and cortisol won't be secreted for so long. Once we pump out too much cortisol for too long it's going to raise our blood sugar by breaking up stored glucose from the liver. Metformin actually works by preventing the breakdown of glycogen in the liver into glucose.

Besides feeling terrible, insomnia comes with its complications as well which are too plentiful to discuss in this article but can involve weakening your immune system, emotional strife, poor work performance, side effects from caffeine and poor-decision making to name a few. Other complications due to excess cortisol secretion can consist of osteoporosis, weight gain and elevated blood sugar.

Reasons why we wake up in the middle of the night

There are plenty of other reasons why we wake up in the middle of the night which can be exacerbated by hypoglycemia as well. For instance, if you have Benign Prostatic Hyperplasia (BPH), you may be waking up around 3am because you have to pee. Most men attribute this to the BPH but once I get these guys eating properly and having a snack before bed the urge to urinate doesn’t wake them up anymore. It’s more of a combo of something is going on in your body that would wake a light sleeper but if you can get into the deep sleep, you won’t be so sensitive to it. This effect can happen with almost any symptom that’s preventing you from sleeping (i.e. bloating, pain, flatulence, snoring, etc…) Our bodies are programmed to turn our senses off while we’re sleeping, but if we pump out cortisol we’re going to wake up and those senses will re-engage. Once our senses re-engage we will be able to perceive those internal and external stimuli that we wouldn't have noticed while in a deep sleep.

Sleep apnea
A restless partner
Restless Leg Syndrome (RLS) - I'll be blogging about this soon!
Congestive Heart Failure
Sleep paralysis, hypnopomp, astral catalepsy, whatever you want to call it.
Anxiety
Hyperthyroidism
Nutrient deficiency (Iron most commonly)
GERD
Respiratory conditions like COPD, Lung cancer, etc…
Night sweats
High or low blood pressure
Segmented sleep, bimodal sleep pattern, biphasic or polyphasic sleep
BPH
Urinary issues
Pelvic floor weakness
Diabetes
Medication side effect
According to Traditional Chinese Medicine, waking up between 1-3am could indicate your liver needs attention. This could be due to anger issues, dietary, excess alcohol, etc… Sometimes just doing acupuncture, taking Chinese herbs or dealing with diet or anger can completely resolve sleep-maintenance insomnia.

Thanks for reading!
Please read the disclaimer in the footer of my website.
If you have any questions, comments or contributions feel free to comment below.
If you would like to book an appointment with me please call 905-547-5393 or contact me.

Sincerely,
Dr Justin Gallant ND
Hamilton, Ontario

Dr. Keila Roesner link

2/27/2014 02:28:40 am

You're a rock star Justin! I see this a lot too.. You explain it so simply :)

Dr. Justin Gallant ND link

7/15/2015 10:12:29 am

Thanks a lot Keila!

Kristi

4/14/2014 10:43:18 pm

Now this tells me the reasons why... thanks

Dr. Justin Gallant ND link

6/4/2014 05:53:58 am

You're welcome!

Deo

6/3/2014 03:10:31 pm

Thanks a lot! :D this really helps :)

Dr. Justin Gallant ND link

6/4/2014 05:54:28 am

You're welcome!
Thanks for the feedback.

chie

8/10/2014 03:43:59 pm

Thanks for this. Very helpful. I thought all this time that it's because of the ghost. Funny.

I also wake up between 1am to 3am, and im taking glutathione (PH338) as food supplement do you think it is also the cause? Thank you so much.

Bianca

8/27/2014 07:03:54 am

What interesting facts!! Thanks, this helped a lot and was so easy to understand.

Dr. Justin Gallant ND link

7/15/2015 10:13:05 am

Thanks Bianca, I'm glad it helped!

dawn

10/1/2014 10:13:22 pm

So I suffer from this. If I manage to get back to sleep and sometimes I don't I am usually sick hungry in the morning. I guess this could be low blood sugar... never thought about it until now. Dinner is at 5 and I try to not eat until morning because eating before bed makes you gain... I'm so glad I read this I will try a bedtime snack. What do you suggest?

Dr. Justin Gallant ND link

7/15/2015 10:14:23 am

Hey Dawn,

Refer to the snack ideas mentioned in my article.
I hope it helps!
I usually have a handful or 2 of raw, dehulled pumpkin seeds before bed.

Jamie

10/20/2019 12:02:48 pm

Where do you get your pumpkin seeds? Those I've found local are from China, which makes me question their quality.

Emma

11/5/2014 12:59:32 pm

Wow! Excellent article. My friend told me to look into this. it explains a lot. Thank You!

Dr. Justin Gallant ND link

7/13/2015 06:10:55 am

Thanks Emma!
Glad you learned from it.

11/10/2014 06:51:27 pm

Hey Dr Justin Gallant,

thanks for the info. I am a 42 years old living in NYC. After going to bed at 10pm. I have been waking, with heart racing, up at 3am and then go back to bed at 5am. This has occurred for the past 15-20 years. A nutritionist told me to eat protein at night. So I eat 3 hard boiled eggs, results 10pm - 4am. I eat 4 boiled eggs, results 10pm - 5am. I eat steak, sausages and scrambled eggs, results 10pm - 7am but my body feels like it has been working out with sore muscles.

I can't eat steak every night. Recently, I tried beef stew and 2 hard boiled eggs, result 10pm - 2am.

Correct me, but do you suggest fiber at night? What are your thoughts?

thanks,
AJ

Dr. Justin Gallant ND link

7/13/2015 06:19:42 am

Hey AJ,

You shouldn't have to eat that much before bed to maintain proper sleep. I suggest just a small snack.
If you're waking up with a racing heart and you're experiencing myalgia you should look into a proper work-up by your GP or a local licensed Naturopathic Doctor.

Shelby

1/14/2015 10:52:45 pm

I keep having this problem of waking up in the middle of the night, anywhere between 1am and 5am (usually around 3am) feeling absolutely starving! I kept thinking I had a peptic ulcer because the pain was so bad, but I wasn't experiencing any of the typical heartburn issues. I must not be eating enough protein and I know for certain I don't eat enough of anything during the day (I have severe chronic pain issues that prevent me from mustering the strength to get up and make GOOD food) and I was wondering if there was anything I could buy that is ready-made with enough protein that I might be able to use when I can't stand for long and make a healthy meal. Last night I ate a grilled cheese sandwich around 8:30pm and finished it with a homemade milkshake around 9:30 and went to bed soon after, but found myself awakened by 3am feeling starving, which I would have thought was not possible. Any other tips you can offer so I can finally start sleeping through the night again? I greatly appreciate any advice you may have! Thanks for making me feel better about it NOT being a peptic ulcer!

Greg

7/3/2015 09:51:36 am

Milkshake? As in sugar? Cut that out of your diet at any time.

Dr. Justin Gallant ND link

7/13/2015 06:22:23 am

Hey Shelby,

Thanks for contacting me.
Check out the list of snacks I listed above for ideas of what to eat.
I usually recommend something simple like a handful of dehulled, raw pumpkin seeds. I do have tons of tips to help sleep.
I plan on writing another article about sleep soon!
I'd definitely stay away from anything sweet with low protein before bed.

the witching hour

2/22/2015 08:45:59 pm

I thought that I was a witch in a prior life , all I need is bedtime snack. That is good news. It is 3:30am now.

Dr. Justin Gallant ND link

7/13/2015 06:23:52 am

Haha, I thought something similar.
I thought maybe I was waking up because that's when I died in a past life or when I was going to die. I thought that during my childhood until I applied physiology and nutrition to realize what was going on.
I hope you're sleeping better now.

Sara

2/24/2015 02:59:52 am

Ah this explains a lot!! It was always beyond me how on earth can i wake up starving really bad after having nearly full pizza at 10-11pm. I always eat loads and i mean loads im constantly eating pastas pizzas meats breads all fueled with carbs and calories and im only size 8 but it never really bothered me that much. I had a lot of stress lately at both work and home and this stops me from eating regularly and healthily, now i always wake up at 3:00am it really freaked me out at one point. Its just annoying once i wake up i cant go bk to sleep for another 2 hrs and then next thing i know is i've got to get up for work. I guess i need to eat more before bedtime pheww:) thank you great article!!

angella

5/21/2015 04:18:42 am

no you don't need to eat MORE your eating to much.. high starch/high carbs your insulin is going through the roof and you come crashing down. stick to protien and veges and you won't have this issue.

Dr. Justin Gallant ND link

7/13/2015 06:09:09 am

Agreed!
You don't need to eat more, you need to eat properly.
A small protein snack before bed will help with this while a large carb snack will hinder it.

Greg

7/3/2015 09:54:18 am

Pizza is terrible for your health. See wheatbellyblog.com
You will be much healthier if you cut all grain out of your diet. Also sugar, processed foods and vegetable oils.

Dr. Justin Gallant ND link

7/13/2015 06:09:48 am

Agreed Greg!
Thanks for chiming in, I appreciate it!

sunni

4/4/2015 06:42:52 am

Super happy to see this posted by a DR in my city. Expect a new patient soon :)

Dr. Justin Gallant ND link

7/13/2015 06:03:58 am

Thanks Sunni!

Jill

4/20/2015 05:17:47 am

I think a GABA SUPPLEMENT would also help in these cases.

Dr. Justin Gallant ND link

7/13/2015 06:03:26 am

A GABA supplement may help but since hypoglycemia raises cortisol and cortisol blocks GABA, it would be a good idea to try to prevent hypoglycemia to prevent that cascade naturally rather than taking a supplement. I was suggesting GABA quite a bit before I got to this conclusion and now I do not recommend it anywhere near as much.

Lynda

4/15/2016 11:36:53 am

if you've tried 2 handfuls of pepitas with no noticeable difference, would it be worth trying a GABA supplement? If so, what type and dosage would you suggest?

Nicole Rush link

4/27/2015 09:06:58 am

This is concise and to-the-point! I see this so often with my patients, but you've given me such a simple solution :)

Dr. Justin Gallant ND link

7/13/2015 06:24:34 am

Thanks Nicole, I appreciate it!

Anna

5/1/2015 05:12:03 am

I been waking up every night between 1-3am for almost a year now. Since this started happening I look and feel very tired and the look on my eyes has changed. The only time when I can sleep all night is if I'm very happy that day. This has happened few times. Can you please Dr. Justin advise me. Thank you!
Any advices are welcome!

Anna

5/22/2015 09:15:43 pm

Thank you ever so much to the person who replied to my comment/question above!! I appreciate it so much!! It's lovely to know that such people exist!! You are amazing!! Thank you!

Dr. Justin Gallant ND link

7/13/2015 05:58:34 am

Hey Anna,

Thanks for your inquiry.
You may want to get a proper evaluation in person with your local Naturopath since other conditions can cause your symptoms as well. I'd definitely test for an iron deficiency in your case and it would be great to have some proper counseling since you can't fall asleep unless you feel very happy that day.

David Caldera

6/22/2015 01:49:32 pm

! wake up between 1am and 3am once to 3 times ?I live in San Antonio, Texas. Justin can you refer me to someone here? I need it bad. Thanks

Dr. Justin Gallant ND link

7/13/2015 05:55:48 am

Hey David,

Try Dr. Rebecca Ford out if she's close enough.
https://naturopaths.healthprofs.com/cam/name/Rebecca_Diane_Ford_ND,RN,CCN_San+Antonio_Texas_516707

Just make sure whoever you go to went to an accredited college like SCNM.

Jillian

7/26/2015 01:36:53 am

Thank you! I have been recovering from anorexia for 9 years, and though weight restored, I still struggle with getting enough nutrients. I notice after days with my long runs, I am more likely to wake up earlier and earlier. I naturally would crave some carbs (more mentally than physically as I agree with the nausea) and stuck to a complex carb with protein/fat. Helped tremendously! After reading your article, I am hopeful that preventing the 2-3 a.m. snack with a pre-bedtime protein snack will do the trick! It is nice to have reassurance by a professional rather than pure anecdoctal data. MUCH APPRECIATED!!! Granted, I was diagnosed with GAD/MDD... but I feel my emotional stability is very much correlated to how well I am doing with my dietary intake. Any comments on that are welcomed. :)

Dr. Justin Gallant ND link

8/3/2015 08:12:08 am

Hey Jillian,

Thanks for your comment.
I hope adding in that proper bed-time snack will help you sustain sleep longer as well. Going on long runs is very hard on your body and causes us to burn through nutrients much quicker.
I've had many of GAD/MDD patients who go much better once blood sugar was regulated (no more hypoglycemia), protein was adequate (necessary for making neurotransmitters like dopamine and serotonin), and fat was adequate (necessary for hormonal health).
Hypoglycemia is very under-acknowledged in our society and can cause or exacerbate just as many issues as stress can since cortisol is secreted due to hypoglycemia as well.
Good luck on your journey and I'm sure getting adequate sleep will help with emotional stability once you get the hang of it!

Les

8/12/2015 11:32:52 am

I'm a 67 years old male. I woke up at 4:20 AM and checked my fasting blood sugar level. It was 124. I used the bathroom, drank water and went back to bed. When I got back up at 7:50 and checked my fasting blood sugar was 149. What would cause this? 2 hours after eating breakfast my blood sugar will be about 106 to 120 and I'm feeling bad. I tried Actos. It reduced fasting to about 108 but 2 hours after eating. Blood sugar was 77. I felt bad and very hungry. Thank you for any help.

Dr. Justin Gallant ND link

8/31/2015 06:37:38 am

Hey Les,

Your blood sugar increases in the morning like that because cortisol is released when your blood sugar gets too low.
When cortisol is released it sends a message to your liver to break up glycogen (Stored glucose) and release the resultant glucose in the bloodstream. We do this in response to hypoglycemia as a survival mechanism so our cells do not become deprived of glucose and die off.

It's tough to say why you're feeling bad 2 hours after meals, you should go to your doctor and let them know about this so they can ask more questions and try to figure it out. It could be a certain food that's making you feel bad and not necessarily your blood sugar.

You should look into seeing a diabetic counsellor.

Cathere

8/17/2015 03:35:48 am

Dr. Gallant I have adrenal fatigue but not hypoglycemic and I wake up many times during the night after 12:30 1 o'clock... Can you recommended naturopathic doctor in the northwest suburbs of Chicago I live in Palatine

Dr. Justin Gallant ND link

8/31/2015 06:44:23 am

http://www.kellysimmsnd.com/

8/19/2015 06:37:42 am

I'm 11 and I can't sleep, I wake up at 1-3 and go to sleep at 7:30 sometimes but everyday I go to school without sleep, I try to sleep in the day but Sleep has never been my friend. It's 3:35 am so I'm going to watch TV, hopefully if i eat healthy snack before bed? Is that it? If it doesn't get better should I tell mum?

Dr. Justin Gallant ND link

8/31/2015 06:45:36 am

Hey T,

You can try eating a healthy snack before bed for sure!
I would tell your Mum either way. The more she knows, the more she'll be able to help you out.

A.R.

8/27/2015 09:27:56 pm

This information is so helpful. I was Dx with hypoglycemia (reactive) a few years ago. For the past year or so I'd wake up around the same time every night (about 3am) and can never get back to sleep. I do crash during the day and it affects my work. I really don't know how to plan my meals throughout the day. If I'm to eat every 2 hours l'll have to pack the grocery store with me every time I go to work. I will try the snack before bedtime, but what about the rest of the day? Thank you for writing this article. I'm feeling hopeful. P.S., I'm also a vegetarian.
A.R.

Dr Justin Gallant ND link

9/24/2015 07:42:01 pm

Hey A.R. thanks for writing.
This issue is especially prevalent with vegetarians due to the lack of protein.
What city/state do you live in?
Maybe I can refer you to someone who can help.

RaRa

9/1/2015 10:37:34 am

Your take is interesting. Perhaps you might be interested in the bi-modal sleep pattern findings too? http://www.bbc.com/news/magazine-16964783

Dr Justin Gallant ND link

9/24/2015 07:44:04 pm

Thanks RaRa,

I've read up quite a bit on bi-modal sleep patterns but I have so many patients who incorporate protein before bed and they stop waking up halfway through. It is a neat thing to think about, but I don't necessary think it should be a cause of sleep-maintenance insomnia.

Lynne

10/4/2015 11:27:47 pm

Hi I wake up at 4am no matter what time I go to sleep. I had taken Ativan for 2.5 years for insomnia now I'm dealing with PAWS. Who do you recommend near Glendale CA. Thank you

Dr. Justin Gallant ND link

12/4/2015 12:08:19 pm

Hey Lynne,

I'd recommend Ashley Weber in Burbank.
I went to school with her. I'm sure she can help.

Jeff

10/15/2015 07:54:17 am

Hi
I wake at 2 am every night with a racing heart and brain, i tried snacks before bed but it didn't help can you recommend a doctor
in new jersey? to help with possible adrenal fatigue. I never fall back to sleep thank you

Dr. Justin Gallant ND link

12/4/2015 12:19:15 pm

Hey Jeff,

Check this guy out.
https://naturopaths.healthprofs.com/cam/prof_detail.php?profid=552277&sid=1449249462.8057_2730&state=NJ&tr=ResultsName

Amanda

10/19/2015 12:38:59 pm

Hi Justin. Really an interesting read, I feel sure that a protein rich snack will sort my problem out. My mother mentions the same sleep hindrance, but she mentions "getting up to urinate" which isn't my frustration - I eventually get up and go sleep on the sofa, and I'm out in minutes. She's tested for diabetes and isn't overweight, follows a healthy lifestyle, normal vitals. All fine.

I see that you list "urinary issues" as a possible factor. Could you please direct me towards some info about this.

Thank you and thanks so much for sharing all this helpful, detailed information.
Amanda

Dr. Justin Gallant ND link

12/4/2015 12:22:59 pm

Hey Amanda,

Thanks for the kind words!
I know urinary issues is a vague statement but there are so many possibilities. They could involve kidneys, bladder, UTI's, too much fluid before bed, weak pelvic floor, diuretics or herbal diuretics... there are so many.
You should recommend she see her doctor or a licensed naturopath about it.

Timo Hu

10/24/2015 06:29:41 am

It helps, what also helps are opioids, so a piece of bread with olive oil and poppy seeds is working the best so far.

But what annoys me is that I'm not hungry in the evening nor in the morning and missing eating before bed results in me not sleeping after 3:30 am.

Maybe the cortisol levels are elevated to begin with because of mild allergies or infections? And when the body elevates it further we wake up?

Is there really no way to become normal again and not need to eat something to sleep like everyone else that I know?

Dr. Justin Gallant ND link

12/4/2015 12:26:05 pm

Hey Timo,

Sometimes forcing yourself to have a snack later at night will actually trigger your appetite in the morning.
There are definitely tons of factors that can elevate cortisol and wake us up.
You'd be surprised how many people do need to eat something before bed to sleep properly. There are so many people out there with sleep issues.
Getting adequate protein throughout the day and not eating too early are 2 key things to not having to depend on a snack before bed though.

Helen

12/4/2015 10:38:33 pm

Hi Justin, I'm pregnant and have woken up again at 2am, and found your article which was very helpful, so thank you.
My question is; I've since had a protein shake (at 3:30am), will it stop the hypoglycaemia and release of cortisol in its tracks- or is it essentially too late as I have already woken up?
Fingers X I get back to sleep

Dr. Justin Gallant ND link

1/10/2016 06:19:09 pm

Hey Helen,

Thanks for your message.
Once you've waken up, cortisol has been secreted but a snack or shake will prevent further increased production and having a snack before bed will prevent it in the future.

Kathleen

12/25/2015 01:52:21 pm

Hi, just came across this information in my (somewhat desperate) search for information on how to improve my sleep. I have had a stressful year, coupled with high anxiety and panic attacks (...from the stressful year). I'm been having insomnia since I went off of Paxil in August. I've been trying to manage the anxiety with Ativan and a small dose of Celexa, but every night for the last 2 months, I crash at 10 pm and wake up at 2am - every day. It's so frustrating. I know that anxiety is playing a part, I have been pumping out a lot of adrenaline and cortisol this year, though trying to manage with yoga, exercise and meditation. I read your article with interest, when I do wake up at 2am, I am very hungry. Can going through a stressful period make our cortisol rhythms more reactive than normal? I also have iron deficiency which I am under treatment for. Thanks for any advice, I'm going to try your recommendations. If you know a good naturopath in the Oceanside, CA area, I'm in!

Dr. Justin Gallant ND link

1/10/2016 06:28:35 pm

Hey Kathleen,

Thanks for your inquiry.
Going through a stressful period and having an iron deficiency will both cause blood sugar issues.
Cortisol causes an increase in blood glucose regardless if it was produced due to low blood sugar or stress, so it's bound to cause more ups and downs in blood sugar if we're going through a stressful time. I'll let you know if I know anyone in Oceanside. Just give me a bit of time to ask around.

Dr. Justin Gallant ND link

1/18/2016 03:18:25 pm

Hey Kathleen,

My friend Ashley Weber is an ND out there.
You should check her out!

Kathleen

1/18/2016 03:29:09 pm

Thank you, I will!

Pamela link

1/12/2016 11:55:42 am

Why do you say pumpkin seeds are your number 1 recommendation? Also, instead of peanut butter on bread what about almond butter? I did try a protein shake before bed and I had to get up several times to urinate. I only added 1 cup water. Maybe unsweetened almond milk would have been better choice.

Dr. Justin Gallant ND link

1/18/2016 03:15:57 pm

Hey Pamela,

Thanks for your question!
I say pumpkin seeds are number 1 because 1/4 cup gives you 18g of protein and they contain a lot of magnesium, a mineral which is really important for sleep.
Almond butter is a good option as well!

Dulce Marian Go Kwok link

1/21/2016 01:11:53 am

The best answer to my non stop waking after an hour or 30 mins of sleeping. Even though I'm full from my 9-10 dinner and sleep at 11:39 will end up waking up by 1am. I tend to binge like a small watermelon, Apple, handful of nuts and then last peanut butter on a toast then go back to sleep. If i will be up again just a frequent bathroom visit but not hungry anymore.

I'm just young and is it possible to experience this. 27 years old slight underweight

Michelle

2/1/2016 07:09:25 pm

Why would pelvic floor weakness cause insomnia

Dr. Justin Gallant ND link

2/3/2016 05:18:26 pm

Hey Michelle, thanks for you question.

If you have a weak pelvic floor and drink too much fluids before bed the pressure receptors in your bladder will be activated and wake you up to urinate.

Angela link

3/2/2016 05:47:45 am

Do you have a referral for a Naturopath in my area: Denver, Colorado? I've done a google search but thought you might have a network of like-minded doctors or at least maybe you've heard of someone good in the Denver area. Thank you!

Dr Justin Gallant ND

3/9/2016 09:42:37 am

I've heard good things about Rena Bloom!

Andrea Foust

3/13/2016 06:22:28 pm

Do you have someone to recommend in Huntsville, AL ?

Dr. Justin Gallant ND link

3/14/2016 09:15:51 am

Hey Andrea, thanks for your inquiry.

I don't know her personally but this one appears to have the proper education and licensing. There are several in Alabama, it looks like, who don't have the proper training nor are actually licensed. If I hear of anymore I will let you know.

http://www.drsaritaelizabeth.com/

Dr. Justin Gallant ND link

3/14/2016 11:17:17 am

Here are a couple more:

Shoals Natural Healthcare Center
503 State Street #3
Muscle Shoals, Alabama, 35661
Phone: 256-386-9804
Email: [email protected]

Thomas Barrett
119 Madison St.
Alexander City, Alabama, 35010
Phone: 256-414-4355
Email: [email protected]

Cheryl Deavers

3/22/2016 12:37:18 am

I've been waking up about 3AM with pain in my liver (almost dead center just below myribcage). Should I try the above listed snacks? I am tired so I want to go back to sleep, but the pain has been winning and waking me up.

Dr. Justin Gallant ND link

3/23/2016 07:19:09 pm

Hey Cheryl, thanks for your question.

That area you're referring to is called the epigastrium and most people experience that sensation due to GERD (aka acid reflux).
I'd talk to your doc or naturopathic doctor about it.

Terri

4/3/2016 12:28:06 pm

I suffer every nite with sleep. Will start a protein snack asap. Went to bed exhausted last nite at 11:30 and watched the clock til 7 this morning. Worse nite ever, not one minute of sleep. Instead of resting today I can't stop spring cleaning, so starts the vicious circle again.
Having an egg before bed tonite.

Dr Justin Gallant ND link

4/4/2016 05:26:52 pm

Let me know how it goes Terri!
Hopefully it works!

Jay

4/11/2016 02:32:50 am

Hi Dr J..... Your article was a real lightbulb moment as it perfectly, logically explains the readin for the 3 am or earlier wake up, often with legs thrashing so much I feel I am running a marathon in my bed. However I don't fit the rest of the profile. I eat a very balanced diet, with lots of green in it, including a green juice most days. I don't eat simple carbs and have no craving or spikes. I don't measure it but I feel my blood sugar behaves as it should. Not stressed or worried about anything, in fact the opposite.... I am generally content with life. The nightly wake up is definitely physical not mental.... I don't lie there worrying about stuff. So last night I ate my evening meal at 6pm. It was a balanced meal of sweet potato, nut roast and vegetable gravy with broccoli, fennel and tomato. I took an Epsom salt bath at 9pm. Then at 10, although not in the least hungry, ate a small amount of pumpkin seeds, with a small dollop of home made guacamole and a fig. Washed down with a cup of valerian tea. Fell straight asleep as I usually do but then woke up with racing legs as I often do. I'll persevere with this routine but do you have any insight as to why that didn't work for me?

Dr. Justin Gallant ND link

4/12/2016 10:10:18 am

Hey Jay, thanks for writing!

Do you still wake up if you do this routine without the valerian?
There is a large percentage of people out there who react negatively to Valerian in the middle of the night.

barbara mc evoy

5/3/2017 08:51:38 pm

Sure sounds like Restless Legs Syndrome (RLS) to me. Check it out. Also known as Willis Ekbom a neurological motor sleep disorder.

Bonnie

4/29/2016 06:44:25 pm

Can you recommend an ND in the Houston area?

Dr Justin Gallant ND link

4/30/2016 11:55:47 am

Dr Andrea Patin ND is in Houston.

https://txand.wildapricot.org/Sys/PublicProfile/26615938

Liz

5/12/2016 05:15:14 am

hello, doc justin. I have acid reflux and try to avoid eating before going to bed but keep waking up a at around 2 or 3 am. your advice will be greatly appreciated.

Dr Justin Gallant ND link

5/16/2016 09:10:28 am

Hey Liz,

You should work with a Naturopathic Doctor to get your acid reflux under control. Once your reflux is under control and you identify which foods trigger acid reflux you should be able to consume a small snack like the ones mentioned above before bed.
Thanks for your inquiry, let me know if you need help finding a Naturopath in your area.

Take care!

James

5/21/2016 03:50:39 pm

Dr. Gallant, I started experiencing this sleep issue Jan of this year. Waking up routinely between 1-3 a.m. I would always drink a protein shake before bed(hit the gym 3-5 times a week). I stopped the shake and my sleeping habit improved dramatically. I started last week doing a different brand of protein and my sleep problems have started again. I'm at a loss as to what I should do. My PCM had little advice when I went to him months back. I thought it was the protein affecting me, but this article seems to go against that. Should I try naturally sourced protein instead i.e. eggs, pumpkin seeds? Or should I seek out a Specialist? Ft Worth, TX. Thank you!

Dr Justin Gallant ND link

5/24/2016 01:10:04 pm

Hey James,

Thanks for writing in.
It's difficult to say what the reason for that would be.
Some variables could be, what type of protein (whey can cause digestive issues --> sleep issues), what you're mixing it with (too much sugar could be causing you to wake up later on), or their could be an ingredient in there that is stimulating you.
I find naturally sourced proteins do work better than shakes for helping resolve sleep issues.
Here is the link of a licensed ND in Dallas Tx, it looks like she is the closest to you.
https://txand.wildapricot.org/Sys/PublicProfile/26615951

She's trained very similarly to me so she should be able to help you out quite a bit.

I hope your sleep issues resolve ASAP.

Nancy

8/28/2016 05:39:16 am

What snack would you recommend for the gluten intolerant?

Do you recommend a naturopath on the Oklahoma City area?

Dr Justin Gallant ND link

8/31/2016 02:19:33 pm

Hey Nancy,

Thanks for writing in!
Nuts and seeds are great for those who are gluten intolerant.

Here are some licensed ND's in Oklahoma City:
http://www.drlaceyross.com/
http://www.bluemountainhealthokc.com/

Mack

9/20/2016 07:06:04 am

HI Dr. Justin,
My wife have never had a night where she slept through. She got used to it. And even now, she does not know that her sleep patterns is a result of her blood sugar problem. She has high blood sugar levels in the morning. She has been treated with diabetes symptoms for 5 years now. She has no peace at all, as she was not getting enough sleep all her life. I lost my peace too. The problem is that she wakes me up as she was tossing and turning or gets up to do some house work at 3am.

Dr Justin Gallant ND link

9/21/2016 01:07:32 pm

Hey Mack,

Get her to read this article and maybe she'll sleep the whole night through so you guys can get some peace!

Lizzy

10/19/2016 12:40:04 pm

Dear Dr.,
It seems everyone is on the IF bandwagon these days. This is opposite advice. What is your take Dr. Gallant? I have hashi's and menopause and have difficulty sleeping and losing weight. Thanks.

Dr. Justin Gallant ND link

10/19/2016 08:01:21 pm

Hey Lizzy,

Thanks for writing in.
Great question!
There is a lot of interesting research coming out on IF.
Intermittent fasting, and any other method of caloric restriction will most likely lead to weight loss. Most methods of caloric restriction aren't sustainable so the weight ends up coming back on once eating normally again. Intermittent fasting may cause more sustainable weight loss since it's not something that you do every single day (some methods anyways).
There are a bunch of different methods of IF (day on/day off, fasting 2 days per week), and there are different forms of fasting (<500cals/d, 0cals/d, etc...)
I've yet to come across an article that mentions the physiology that I've mentioned in my article. I'm waiting to learn more and hear more about it before I start recommending it but for now I get my patients to steer clear if they are having symptoms that could be related hypoglycemia/excess cortisol production.

Part of me wonders if the symptom improvement and weight loss from IF comes from taking a longer break from the bad foods, or other things are being incorporated once following IF (exercise program, low carb/hi protein/fat, etc...)

One of the great things is that we have options. We're all different so there can't be one solution for everyone. We have to find what works best for each and every one of us.

Great stuff to discuss!

Stephanie

5/15/2017 01:24:11 pm

Thanks for this info. I'm 51 and have been waking at 2am for a couple weeks. I will definitely try pepitas tonight. I've never had sleep issues and this is getting old quickly. I'm also curious if you have any new opinions on IF. A couple years ago, I fasted from dinner until 10 or 11am the next morning because I'd read about the benefits of 16/8 IF. Interestingly enough, when I had my A1C checked during that time, it went up. I stopped then, but have been doing it again the past few weeks. Maybe this is attributing to my sleep issue too? I'm doing IF to regulate blood sugar, hormones and drop 10 lbs but maybe it isn't for every body. Thanks for your thoughts.

Dr Justin Gallant ND

5/16/2017 11:03:32 am

Hey Stephanie, I couldn't reply to your reply, so hopefully you see this.
Here is my article on Intermittent Fasting.
http://www.drjustingallantnd.com/blog/intermittent-fasting-great-for-weight-lossterrible-for-your-adrenals-anxiety-sleep-and-just-about-everything-else

Karen

10/22/2016 04:19:36 am

I have suffered with waking up between 1am and 3 am for over 10 years. I have been to multiple doctors to no avail. Sleeping pills is all I get. I also have RA. I have lost weight. I currently am using prescription pills to go back to sleep. I eat pretty well. I will try your suggestions. I live in the Dallas/Fort Worth area can you recommend a physician to help me? I really do not want to continue to take sleeping pills. My sleep is patchwork at best. The next day I am exhausted. I want to get out of this vicous cycle. Thank you.

Dr Justin Gallant ND link

10/27/2016 10:46:02 pm

Hey Karen,

Sorry to hear what you're going through.
Hopefully my suggestions help!
Here is a link for licensed ND's in Texas: https://txand.wildapricot.org/Find-a-Doctor

Thanks for writing in!

Julia

11/29/2016 06:56:00 pm

Hi, I am 28 years old and I wake up at 1:30am-2 am or so every night. I have had sleep issues for the past 3 months now. The sleep issues initially started as a result of severe work stress combined with a really bad case of the flu/sinusitis which lasted a few weeks. Initially I had trouble falling asleep. This is no longer the case & I drift off around 9:30-10:00pm most nights - but always wake up at the same time. I have tried getting up & reading, breathing exercises, sitting on the floor with a blanket over me and staring into the darkness. I have found over the past few nights I have to urinate several times during the night - which is new. I am not drinking that much water in the evening. I was prescribed Imovane (sleeping pill) but I am not taking that anymore as I want to return to a normal sleeping pattern. Prior to this I have always been an excellent sleeper with no problems falling or staying asleep. I am at my wits end. I eat a healthy diet, no coffee, exercise and I am in a healthy weight range. Do you have any ideas? Greatly appreciated. I live in Australia. I found your page through a google search. I will try eating a snack tonight.

Dr Justin Gallant ND link

12/1/2016 12:37:15 pm

Hey Julia,

Let me know how the pumpkin seeds before bed goes!
I'm sure it'll help quite a bit.
If not, perhaps you should see a naturopathic doctor in Australia.

Matt

1/7/2017 05:54:14 pm

What about people who wake up around 6-7am? What could be the cause of that?

And what can you do to help someone who always wakes up at a certain time of night to urinate? No infection, not old-age related.

Thanks!

Dr Justin Gallant ND link

1/9/2017 11:46:26 am

Hey Matt,

I find that if people go to bed later (12-2am), they'll wake up later (6-7am), It's more the people who go to bed at 9-11pm who wake up 1-3am.
With the urination (nocturia), usually if you prevent hypoglycemia and excess cortisol production, you'll prevent the pressure receptors in the bladder from turning on, so you'll sleep the whole night through without the needing to urinate.

Jacob warren

1/13/2017 02:24:12 am

I've been waking up at 1:00am every time I have a nightmare and it's the same nightmare what do you think I need to do to stop it cause I'm not getting enough sleep for school

Dr Justin Gallant ND link

1/13/2017 09:18:55 pm

Hey Jacob,
Try 2 handfuls of raw pepitas before bed. Don't eat anything sweet like fruit or drink anything sweet before bed.

Kristin

2/1/2017 12:17:56 am

Thanks, that was a great read!

Just a few things to clarify:
In your article you're taking about someone who eats too early (say around 5pm-7pm) and sleeps at 9-10. What about if the person eats later, say 8-9pm (and sleeps at 11-12), and they still experience the waking up in the middle of the night? Do they still need an extra snack before sleeping at 11pm?
And what time before bed is the snack recommended?
I'm also aware that for myself and others I know, eating too late/too early before bed causes nightmares (and worse the more food there is) or difficulty falling asleep. I wonder if you've had that reaction with anyone trying a late night snack?

Sorry for all the questions - just looking for some clarification from reading the article.

Dr Justin Gallant ND link

2/2/2017 09:12:39 pm

Hey Kristin,

Thanks for the kind words!

I get patients to have the pepitas or cashews before bed regardless of what time they're going to sleep. Even if you eat at 8-9 and sleep at 11-12, once 3am comes around blood sugar is most likely to drop quite a bit. I usually recommend having the snack about 10-15 mins before bed.
Usually it's just carbs, fruits or sugary foods that will cause nightmares or difficulty falling asleep. I used to get crazy nightmares every time I had an apple before bed. It's most likely due to reactive hypoglycemia. If you drive your blood sugar way up before bed, every action has a reaction and it's going to crash back down big time. The further is crashes down the more cortisol and possible adrenaline you'll pump out, which will contribute to nightmares.

No need to apologize, those are great questions!

Hopefully it helps!

Julie

3/7/2017 07:37:17 pm

I've read your article, and all comments as well. I'm just wondering, did any of the people asking for an advice got back to you after a while and reporting if their sleep actually improved or not. It would be nice to have some kind of "before and after" testimonials...
I also suffer from 3AM waking up (that's how I found you) but never suspected low sugar could be an issue. I always avoided eating late since that keeps me from falling asleep. I added GABA, melatonin, 5-HTP, valerian, Mg... right beore bedtime but don't see any improvements. Will definitely try a snack as you recommended. Thank you

Dr Justin Gallant ND link

3/8/2017 05:06:29 pm

Hey Julie,

Thanks for writing.
I haven't anyone follow-up on here but I see improvements in my patients on a regular basis. I've actually got patients off of sleep medications just from incorporating pepitas or cashews before bed.
The carbs, fruits and sugars will definitely keep people up but pepitas and cashews should not.
If it helps you, maybe you can be the first to reply on here with positive results ;)

Julie

3/8/2017 05:10:37 pm

Thank you, and yes - I will let you know how it goes. I really hope it helps, I'm kind of geting desperate....

LaTasha

3/18/2017 05:09:34 am

What is the recommended amount of cashews? I had sworn off the highly addictive, deliciousness of the cashew (... eat way too many, ruining my efforts to lose weight)... BUT, if it will help with my 3am waking issue, I'm game. Thanks for your article... I've had my doctor mention this to me, but didn't explain it very well. So, I just kept doing my normal routine. Now I have the science behind why I should change my routine. Looking forward to a good nights sleep.

Dr Justin Gallant ND

3/20/2017 11:24:01 am

Hey LaTasha,

It's definitely dose dependent.
I find most people are good with 2 palmfuls.
If you don't have any discipline with cashews, maybe try green raw pumpkin seeds instead. They're not as delicious so you'll find it easier to stop eating them.
Thanks for the kind words, I'm glad you understand properly now!

Steve

5/5/2017 11:31:42 pm

I think you might have saved my life. I have been doing this for 2 months and I can sleep at last.

Dr Justin Gallant ND

5/6/2017 01:27:39 pm

Hey Steve,

That's awesome to hear, thanks!

Mike S.

5/8/2017 09:55:03 pm

How does one know whether your symptoms are caused by hypoglycemia or adrenal fatigue since the wake up in the night is due to high cortisol levels?

Thanks.

Dr Justin Gallant ND

5/9/2017 12:23:34 pm

Hey Mike,

Great question!
Adrenal fatigue is quite a spectrum.
I usually gauge this based on what's going on when waking.
If waking up with anxiety, nightmares, panic, etc... there's a good chance adrenal fatigue is quite severe as you're most likely pumping out a bunch of adrenaline as a result of the adrenal glands not being able to pump out enough cortisol.
If you're just waking up to urinate, tossing and turning, shallow sleeping, etc... adrenal fatigue probably isn't very severe.
Exceptions to this are how low your blood sugar actually gets and it largely depends on what/when dinner was, and the bedtime snack.

If the pepitas work wonders and you're no longer waking up, the adrenals are most likely fine.

Marilyn

5/29/2017 12:12:17 pm

I have had insomnia for 15 years and of coarse tried several things. Two weeks ago I found your article and started eating peanut butter on a celery stick right before bed. I slept through the night for almost the two weeks then the past three nights I started waking up again between 1-3:00 and being awake about two hours. I don't understand why it worked and now it isn't. Can you give me some thoughts as too what happened and what to do now.

Dr Justin Gallant ND

6/2/2017 09:53:08 am

Hey Marilyn,

Thanks for writing in, I'm glad you had some temporary relief.
1 tbsp of peanut butter only has about 3g of protein, I usually recommend a couple palmfuls of raw green pumpkin seeds or cashews in order to get a bit more protein and magnesium.

Ellr link

7/28/2017 05:06:17 am

I wake up between 1 and 3 am most nights, also stay awake longer mostly, but I do not feel hungry...is that still a sugar problem?

Elle

7/28/2017 05:10:21 am

I wake up almost nightly between 1 and 3am but do not feel hungry at all just tired and irritated that I can't go back to sleep. Basically I sleep from 9pm to 1 am and that's it. Is this still a sugar problem do you think?

Dr Justin Gallant ND

8/1/2017 07:21:29 pm

Hey!

Thanks for your inquiry.
Not everyone is hungry when blood sugar is low.
Some will just feel tired/irritable, so it's definitely a big possibility.

Sara Al Mukaimy

8/7/2017 03:40:21 am

Wow Dr, Thank you .. things are making sense now!! The way you explained hypoglycemia makes so much sense to me.
The last thing I eat is at 4:00 or 5:00pm. I go to sleep at 8 or 8:30 and wake up every night at 1:30 or 2:00 and cant go back to sleep! Eating a protein snack might really help me. I will try it today indeed.
Thank you again.

Dr. Justin Gallant ND

8/11/2017 01:53:31 pm

Thanks for your kind words!

Let me know how it goes!

MARIE MILLER

8/16/2017 08:55:16 pm

Hi Doc, I am an Australian living in Arizona, can I do a skype consult with you please? There is not a decent naturopath in the little town I live in. regards, Marie.

Dr. Justin Gallant ND

8/20/2017 11:00:54 pm

Hey!

I appreciate it!
Our regulatory board won't let us do skype visits or see anyone outside of Ontario, unfortunately.
Let me know which town you live in, and I'll try to find you a good one!

DAWN

1/5/2018 02:02:17 am

I suffer with knee pain. I take an 800ibu at 2100 and it relaxes me enough to fall asleep. At 130 I wake up like clock work to out an ice pack on my knee for comfort and I still stay awake untill 0300 maybe 0500. I will try a small snack as well and see how my body reacts. Thx

Dr Justin Gallant ND

3/15/2018 03:55:21 pm

Hey Dawn,

Hopefully it helps.
Pain is a tough thing to counter but cortisol stimulates pain signals so it might help dampen it a bit or turn the signal off, if you regulate the cortisol levels by regulating blood sugar.

Darlene

1/8/2018 10:27:02 am

I will try this. I lost some weight over the summer (not healthily) by fasting, and since then, I have been waking up at crazy times.. 11:30 if the dog wants out,, 1am - 3 am and staying awake.. This has been going on for 6 months.. I'm exhausted, and I feel like my body is vibrating on the inside (only way to describe it).. I am freezing under a ton of heavy blankets, my body feels cold, and my mind races. I will try the peanut butter on whole grain crackers before bed tonight.. .. I tried melatonin for over a month,and nothing.. tried lavender essential oil by my bed and nothing.. Neocitran and fireball works a bit, but Im not a drinker, so I tried that a couple of nights. My doctor says all levels are fine. except for my thyroid which we've been working on since I messed it all up last summer with the fasting..

Dr Justin Gallant ND

3/15/2018 03:56:49 pm

Hey Darlene,

Thanks for writing in.
Sounds like you should check out my iron deficiency article and my intermittent fasting article.
Hopefully you get better sleep soon!

Margo Priest

2/10/2018 10:15:50 am

Hello! Can you please tell me the best way to lose weight? I am 54 yrs old, post menopausal, need to lose about 15-20 pounds. Is it better to eat every 3 hours (starting an hour after waking)? I have done IF and think I messed up my body, blood sugars, adrenals, etc.... also waking between 1-3am! What about excercising on an empty stomach after waking? What about the keto diet? There is so much confusing information out there... please help! Thank you, Dr Gallant!

Dr Justin Gallant ND

3/15/2018 03:58:56 pm

Hey Margo,

Thanks for writing in.
You should check out my intermittent fasting article if you haven't yet.
I find going lower carb, and moderate protein/fat works the best for most people but there are so many other factors involved (thyroid, exercise, sleep, cortisol, etc...) You should find a naturopathic doctor to work with in your area so you can get some individualized care.

Beth

3/19/2018 04:58:10 pm

Thank you Dr. Gallant. I have been struggling with waking up between 1 - 3 a.m. for years..... some periods of time are better than others but I feel like i've always been a poor sleeper. (I'm female; 51; post menopausal) Your article came up when I did a google search; the idea of hypoglycemia is something that would never have dawned on me in a million years. I am swinging by the market on my way home tonite to buy the pumpkin seeds!! Raw/unshelled. I can't wait til bedtime (instead of dreading it)...! Thank you!

Dr Justin Gallant ND

3/20/2018 05:06:39 pm

Hey Beth,

Thanks for writing in!
Hopefully it helps!!

Mike

3/23/2018 08:07:50 am

I tried 2 handfuls of pumpkin seeds and I woke up 1.5 hours earlier (2:30 am) then my normal 4:00 am waking. How many nights until the seeds work?

Dr Justin Gallant ND

4/4/2018 01:36:16 pm

Hey Mike,

Everyone is different.
Usually it starts working right away.
If it doesn't work for you, you should try working with a naturopathic doctor in your area to try determine a good sleep routine. There are quite a few different supplements that might help, or they might identify the cause of why you're waking up. Some people have too much coffee, some prostate issues, etc...

Rob Cook

4/24/2018 08:44:10 am

Hi Doctor Gallant, I wake up between 12:30 and 1:30 every night. Can you recommend a doctor in the Delaware/Philadelphia area? Thank you, Rob

Dr Justin Gallant ND

4/25/2018 04:59:54 pm

Hey Rob,

I've heard good things about Heather De Luca http://www.hdelucand.com/

There Magnanao

5/9/2018 05:49:27 am

Hi Doc, I'm from the Philippines. Aside from experiencing of waking up between 1am-3am, feeling very weak and feel anxious for unknown reasons...there are also times at daytime between 9am to 12noon wherein I feel so weak for max of 5 minutes and after that episode, my strength will return. Also I observed that when I immediately eat a candy, my strength easily returned. I cannot lift my arms when this happens, feel so weak.

Dr Justin Gallant ND

5/14/2018 09:39:06 pm

Hey There,

You should ask your family doctor about hypoglycemia or low blood sugar levels.

monsie pickles ms

6/13/2018 04:51:58 am

I have adrenal insufficiency or Addison's disease. The interpretation of my 2 ACTH tests I have had, are obscure. My partner is also in the same situation. We are an elderly couple. We both take 15 mg/day of HC. We wake up between 1 am and 5 am. We get up and take a camomile tea and listen to the radio for a while and then, go back to bed. Sometimes we sleep again straight away. Other times it takes longer. I do not like to get my body/mind use to having food every night when I wake up. Sometimes we eat a few walnuts... it seems to help. I know that the production of cortisol takes place between 3 am and 7 am (we get up at 7 am). But must of the time we are up listening to the radio in the living room... I have never seen anybody until today, you have met me half way so to speak. Is it ok to eat walnuts every night? Thanks for your wise and spot on explanation about the hypoglycemic episodes. (I live in Australia and I read in a book published here about the hypoglycemic fact. No mention about cortisol in her book though). A million thanks Dr Gallant
monsie

Dr Justin Gallant ND

6/13/2018 10:36:00 am

Hey Monsie!

Thanks for writing in!
I'm glad the article was helpful!
Personally, I eat nuts and seeds before bed, and I get most of my patients who have sleep-maintenance insomnia to eat nuts and seeds before bed every night. I usually mention that exercise might have to increase a bit as they'll be consuming some extra calories due to the nuts and seeds, if they don't want to gain weight.

Aubrey

7/9/2018 03:44:44 pm

Dr. Gallant, this sounds like what might be happening to me. I’m 33/F and I haven’t been sleeping well for a while but recently, very little to none. I do have hypoglycemic symptoms from time to time, especially in the afternoon.

My question is this: the two nights before my period comes, I am able to sleep more (7-8 hours). Why might that be? Every other night, I have major issues.

I had my blood drawn today by an endocrinologist, including cortisol. But won’t the cortisol show up as normal in the morning after fasting?

Thanks!

Dr Justin Gallant ND

7/14/2018 11:41:25 am

Hey Aubrey,

Thanks for writing in!

I'm not too sure why that would happen.
I know a lot of women are more exhausted premenstrually, so that could contribute. Other than that, maybe it could be how the hormones are affecting your cortisol levels.

Yes, cortisol fluctuates a lot.
Even the needle from drawing blood could spike cortisol.
I usually go based on symptoms more than what shows up on the blood test for cortisol.

Debbie

7/31/2018 05:30:21 pm

Ever since February I had a bad reaction to a hormone diet.. HCG that I had been doing on and off for years. I was cold and my inner thighs trembled.. I had arrhythmias red face and all these symptoms that were to me hormonal. (I’m no expert just a conclusion I came to through reading.. also my dr. said I threw off my endocrine system by adding the hcg hormone to my body for such a long time and that I have to ride it out until my endocrine system readjusts.. whatever that means) those symptoms have subsided but I started with insomnia in April. some nights I fall asleep at 11 and then wake up at 2 or 3. That’s a ‘good night’ other nights I can’t even fall asleep. I’ve had nights where I’m just laying in bed with my eyes shut but my mind is wide awake. I’m not worrying about anything I just can’t go to sleep. Weird enough I’m not tired the next day. However I know my body needs to sleep to repair itself and fear that one day I’m just going to drop with so little sleep. I won’t go back to sleep after but I start getting a little sleepy around 7 and might be able to sleep one light hour. (3-7 is cortisol producing hours?.. because that’s the time I cannot sleep!!) am I producing too much cortisol and will your eating protein before bed suggestion help in this case? Can you recommend a Dr in north California? Ty

Dr Justin Gallant ND

8/1/2018 05:12:23 pm

Hey Debbie,

Sorry to hear what you've been through.
Hopefully balancing your glucose and cortisol with protein helps!

This ND in North california has the same credentials as I do.
http://antonellaaguilerand.com/

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