Off The Record

Doctor Issues Urgent Warning: If You Regularly Wake Up Between 2AM And 3AM, Here’s What You Need To Know

Published on March 18, 2025

The doctor has a caution for you if you wake up between two and three in the morning on a regular basis.

Since I also have trouble sleeping, I’m probably as worried as you are at the moment.

After battling insomnia for more than ten years, Dr. Eri Berg, a former physician who is now an internet health expert, has committed his life to identifying the underlying causes of sleep disorders.

He explained in a recent YouTube video the actual causes of your waking up at this precise moment as well as what you may do to have a good night’s sleep.

Dr. Berg claims that the body’s circadian rhythm regulates the release of cortisol, a stress hormone that aids in sleep regulation.

“What’s unique about 2:00AM is something called the Circadian Rhythm with cortisol,” he explains.

At 2:00 AM and 8:00 AM, respectively, cortisol levels should ideally be at their lowest and greatest points.

However, your body could not be following this typical pattern if you’re waking up in the middle of the night, which could result in an excessively high cortisol level when it should be low.

Dr. Berg personally experienced this, revealing: “I was most awake at 2:00AM and my most tired at 8:00AM.”

What, then, is driving your nighttime cortisol spike?

A magnesium shortage may be a major contributing factor.

“Your cortisol can actually go up if you’re deficient in magnesium,” Dr. Berg explains.

A magnesium deficiency may be the cause of your lower back or upper back muscle pain or foot cramps when you point your toes.

Muscle twitches, particularly in the arm or eye, or cramping in various body parts are additional indicators of a deficit.

“Magnesium controls calcium, and when you don’t have enough magnesium, you get more calcium, and calcium causes cramping in other areas of the body,” says Dr. Berg.

He suggests taking magnesium glycinate to address this, although it’s always advisable to consult a doctor before beginning any dietary supplementation.

Another typical explanation for your consistent nightly wake-up time? low blood sugar levels.

A high-carb diet can produce blood sugar surges, and when blood sugar falls too low at night, the body reacts by generating cortisol, which might wake you up, Dr. Berg cautions.

“Eating a lot of carbohydrates and starches can create a magnesium deficiency too,” he explains.

Consuming excessive amounts of sugar, carbohydrates, MSG, alcohol, or even late-night snacks might cause sleep disturbances without you being aware of it.

You can stay up late even if you consume too much protein.

Dr. Berg advises eating your final meal as late in the afternoon as possible to prevent this.

Ever get sporadic cravings for chips or other salty snacks?

This could be your body’s way of warning you that you need extra salt, Dr. Berg said.

“Sodium can help lower cortisol,” he says.

To help naturally regulate your cortisol levels, try adding extra sea salt to your meals throughout the day rather than going for packaged salty items.

Additionally, Dr. Berg identified a number of typical behaviors that can disrupt sleep and result in late-night awakenings:

Instead of viewing action-packed or suspenseful films, try watching something uninteresting.
Blue light exposure from devices like phones, TVs, and tablets inhibits melatonin, a hormone that promotes sleep.
Drinking or taking medications right before bed can interfere with your sleep cycle since your liver detoxifies between the hours of one and three in the morning.

Dr. Berg suggests the following natural remedies if you’re having trouble falling asleep:

Increase Your Daytime Sunlight Exposure: Sunlight increases the creation of melatonin, which facilitates sleep at night.
Try lighting a candle or a fire before bed; the cozy radiance helps your body tell you it’s time to relax.
Frequent Exercise: Being physically active helps your body become exhausted, which facilitates sound sleep.
Read a Book: If you wake up, a peaceful, low-stimulation pastime like reading will help you fall back asleep.

If you take these actions, maybe you won’t experience any more unexpected awakenings!