Waking up between 2-4am and struggling to fall back asleep is often caused by blood sugar drops, cortisol spikes, alcohol, or sleep apnea. This is one of the most common sleep complaints.
Why This Happens
1
Alcohol consumption (causes rebound awakening)2
Blood sugar crash (hypoglycemia)3
Cortisol spike (stress response)4
Sleep apnea or breathing issues5
Need to urinate (drinking too late)6
Room temperature changes7
Environmental noise8
Anxiety or depressionQuick Fixes (Try Tonight)
- 1Don't check the time or phone
- 2Stay in bed with eyes closed - rest has value
- 3If awake 20+ minutes, get up and do something boring
- 4Try slow breathing exercises
- 5Keep a small protein snack by bed (if blood sugar issue)
- 6Keep the room completely dark
The Full Protocol Solution
For lasting results, implement these changes systematically:
- 1Eliminate or drastically reduce alcohol (biggest cause)
- 2Eat adequate protein/fat at dinner (prevents blood sugar crash)
- 3Don't eat within 3 hours of bedtime
- 4Limit fluids 2-3 hours before bed
- 5Address stress/anxiety during the day (not at night)
- 6Keep bedroom completely dark (blackout curtains)
- 7Maintain cool temperature throughout the night
- 8Consider glycine before bed (stabilizes blood sugar)
When to See a Doctor
- Snoring, gasping, or breathing pauses (sleep apnea signs)
- Waking up drenched in sweat
- Happening more than 3 nights per week
- Accompanied by chest pain or heart racing
- Severe daytime fatigue despite adequate time in bed