Do you often find yourself waking from a peaceful sleep only to realize it’s around 3 a.m.—again? If so, you’re not alone. Nighttime awakenings are surprisingly common, and experts say there might be a simple lifestyle tweak that could help you rest uninterrupted.

While the occasional restless night might not seem like a big deal, consistently waking in the middle of the night can take a toll on your health, mood, and focus. Dave Asprey, an author, health influencer, and self-proclaimed “biohacker,” believes that these early-morning disruptions are often linked to fluctuating blood sugar levels.

In a video to his 1.1 million Instagram followers, Asprey explains that blood sugar drops can trigger stress hormones, pulling you out of deep sleep in the early morning hours. “For most people who wake up between 3 a.m. and 5 a.m. and can’t fall back asleep, it’s a crash in your blood sugar,” he says. When this happens, your body releases cortisol and adrenaline to pull extra glucose from the liver and muscles for energy. The problem? “Cortisol and adrenaline wake you up,” Asprey says. “While your brain gets what it needs, you lose out on your rest.”

Research backs this up, showing that chronic stress can keep cortisol and adrenaline levels elevated, which disrupts your natural sleep cycle. Normally, cortisol peaks in the morning to help you wake up, then gradually declines throughout the day, hitting its lowest point at night. But if cortisol stays high in the evening, your body remains in “alert mode” instead of winding down, making it harder to fall asleep and stay asleep.

Asprey’s advice? Try a small, strategic bedtime snack. He recommends something like raw honey, collagen, MCT oil, or a mix of all three. MCT oil—short for Medium-Chain Triglyceride oil—comes mainly from coconut and palm kernel oils. It’s quickly absorbed and used for energy, which is why it’s popular in ketogenic diets. The idea is that a little fuel before bed can help stabilize blood sugar overnight, reducing the chance of a 3 a.m. wake-up call.

Of course, diet is just one piece of the sleep puzzle. Quality rest is essential—not a luxury. It supports everything from physical health to mental clarity and emotional balance. If you’re struggling to get a full night’s sleep, the Sleep Foundation offers several tips for improving your “sleep hygiene”:

• Invest in good bedding: A supportive mattress and pillows can prevent aches and pains, while breathable blankets help regulate your body temperature.

• Block out light: Light disrupts your body’s natural rhythm. Use blackout curtains or a comfortable sleep mask to keep things dark.

• Minimize noise: If you live in a noisy area, consider a white noise machine or ask your smart speaker to play sleep sounds on a timer.

• Keep your bedroom cool: The ideal temperature for sleep is between 60–67°F (15–19°C).

• Avoid caffeine after 2 p.m.: Coffee, tea, soda, and energy drinks can linger in your system, making it harder to drift off.

• Limit alcohol: While it may help you fall asleep faster, alcohol often disrupts deep sleep and causes frequent wake-ups.

• Unplug before bed: Blue light from phones, tablets, and TVs can trick your brain into staying alert.

• De-stress before sleep: Instead of forcing yourself to “fall asleep,” focus on relaxation techniques like deep breathing, meditation, progressive muscle relaxation, or guided imagery.

• Limit naps: If you must nap, keep it to 20 minutes in the early afternoon to avoid messing with your bedtime schedule.

While waking up at 3 a.m. might feel frustrating and mysterious, understanding the possible causes—like blood sugar dips and elevated stress hormones—can help you take control. With a few mindful changes, you might just sleep soundly from bedtime until your alarm.

What about you? Do you have your own tricks for getting a full night’s rest? Share your tips in the comments, and pass this article along to friends so they can chime in too.