3 AM Wakeups Aren’t ‘Normal’—Here’s the Real Reason (and Solution)

Have you ever walked into January feeling tired, anxious, and hormonally off?
I have.

For years I told myself, “this year will be different.” But sugar crashes, sleepless nights, and hormone swings left me feeling depleted. And one of the biggest culprits? Those 3 AM wakeups that make it hard to function the next day.

Why It’s Happening

1. Hormone Imbalance:
Between 1–3 AM, your liver detoxifies. Between 3–5 AM, your lungs do the same. If your hormones—especially estrogen—are out of balance, your body may struggle, waking you up.

2. Blood Sugar Spikes:
Even healthy carbs at night can disrupt sleep. A single slice of sourdough bread is enough to wake me at 3 AM.

3. Caffeine Sensitivity:
As we age, our bodies process caffeine more slowly. That afternoon coffee may be working against you.

4. Unprocessed Emotions:
Bitterness, anger, or grief can keep your nervous system activated, even while you sleep.

Simple Shifts That Help

• Eat protein, fat, and veggies at night to stabilize blood sugar.

• Support your liver with hydration, cruciferous veggies, and movement.

• Address your emotions through prayer, journaling, walking, or using calming essential oils (I love wild orange over my heart).

• Create calming nighttime rhythms and limit sugar and caffeine intake.

Listen to the Full Episode

I go deeper into the root causes of 3 AM wakeups and how to reclaim your rest in this week’s podcast episode.

👉 Listen to the full episode here and start sleeping through the night again.

Your body was designed to heal while you sleep. Let’s help it do just that. 🌿