Do you wake up between 2am and 5am? The cause may be in blood sugar

According to the expert, when glucose does not remain stable throughout the day, a drop may occur during the early hours of the morning. In response, the body increases the release of cortisol to try to raise blood sugar levels again.

"What happens is that, if blood sugar varies throughout the day and is not regulated, it can drop in the early hours of the morning. This increases cortisol, as one of the functions of this hormone is to raise glucose levels again", he explained.

Known as the stress hormone, cortisol follows a natural rhythm throughout the day. Its levels tend to be lower at night and begin to rise in the early hours of the morning, helping the body to wake up.

When glucose drops too much during sleep, however, the increase in cortisol can happen before the expected time. Although this is a protective reaction against hypoglycemia, the process can also cause a state of alertness and interrupt deep sleep.

"If cortisol rises to increase blood sugar, it can also wake the person up because it's very stimulating. It's something I see frequently in my patients," Jordan said.

How to avoid waking up in the early hours of the morning?

The expert recommends consuming a small amount of healthy fat before bed. The idea is to choose a slower-digesting food that can help keep glucose stable overnight.

The choice, however, needs to be made carefully. Foods high in saturated fat can disrupt blood sugar regulation, according to experts at Michigan State University.

“Dietary fat does not have an immediate effect on glucose, but a very fatty meal can slow down digestion and make it difficult for insulin to act properly,” they explained.

Insulin is a hormone produced by the pancreas that helps transport glucose from food to cells, where it is used as an energy source.

To promote sleep and long-term health, the guideline is to prioritize monounsaturated fats from natural foods and vegetables.

Jordan suggests options like a tablespoon of olive or coconut oil and half an avocado. Nuts, seeds and pastes made with these ingredients are also highlighted by the American Heart Association as sources of healthy fats.

The time of consumption must also be considered. The recommendation is to have this small snack up to two hours before bed.

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