Table of Content
Stress, Cortisol and Sleep
One of the most common causes of early waking is chronic stress. Whether it’s pressure at work, family responsibilities or constant low grade anxiety that is buzzing in the background, stress can dysregulate your hypothalamic-pituitary-adrenal (HPA) axis, which governs your stress hormones such as cortisol and adrenaline.
Cortisol should follow a diurnal pattern that involves a peak an hour after waking - what is known as the ‘cortisol awakening response’ - this is what helps you feel alert in the morning. It then gently declines towards the evening and into the night. It naturally starts to rise again around 3am.
When your cortisol rhythm is off, your body may release cortisol too early, or too abruptly, causing you to wake in the middle of the night- often with a sense of restlessness that makes it hard to get back to sleep.
Stress can also interfere with how you move through the different stages of sleep, making you more likely to wake in the night and struggle to get back to sleep.
Common signs:
You feel tired but wired - exhausted during the day but then wired at night
You wake at 3am with your mind racing
You’re experiencing burnout or emotional overwhelm
What can help:
Gentle evening routines - think reading, stretching or a warm bath - to help to calm the nervous system before bed.
Consider a magnesium supplement - nature’s calming mineral - such as Extracted’s Magnesium Complex to support relaxation in the evening.
Take mindful moments for yourself during the day - like ‘micro holidays’ - to support a calmer, less hyper-vigilant nervous system e.g. go for a short walk after lunch, spend time doing a hobby you enjoy and so on.
Blood Sugar Imbalance
Waking at 3am can also be linked to unstable blood sugar levels. If your dinner or an evening snack was high in refined carbohydrates or sugar, if you’re eating too little overall, or if your overall blood sugar control is poor, your blood sugar levels may drop in the early hours.
When this happens, the body responds by releasing adrenaline and cortisol to stabilise your blood sugar, which can jolt you awake.
Common signs:
You feel shaky, hungry or sweaty when you wake
You have cravings or energy crashes during the day
You skip meals or rely on caffeine and sugar for energy
What can help:
A protein-rich dinner with healthy fats and fibre- think baked salmon fillet with roasted sweet potato and steamed greens or lemon and garlic roasted chicken with mediterranean vegetables and puy lentils
Reducing alcohol, which can spike and then crash blood sugar
Prioritising 3 balanced meals through the day including protein, complex carbohydrates, healthy fats and fibre
The Liver and Detoxification
In Traditional Chinese Medicine, each organ system has a peak time of activity. Between 1am and 3am, the liver is said to be most active in terms of detoxification.
From a Western perspective, your liver is involved in:
Blood sugar regulation
Hormone processing
Breaking down alcohol, medications, and environmental toxins
In order for your liver to work effectively it needs key nutrients such as protein, B vitamins and antioxidants such as vitamins C and E. If your liver is working overtime - due to alcohol, a high toxic load, or a nutrient-poor diet - it may contribute to fragmented sleep in the early hours.
What can help:
Cut back on alcohol
Support liver detoxification by including dark leafy greens, cruciferous vegetables such as broccoli and bitter foods regularly
Stay hydrated, this is crucial for effective detoxification
Emotional Overload and Anxiety
Many people find that 3am wakeups are accompanied by racing thoughts and cycles of worry. Why? Because the part of your brain that governs logic and emotional regulation (the prefrontal cortex) is less active during the night - while your amygdala (fight-or-flight centre) is still alert, especially during REM sleep.
This means that small concerns can feel overwhelming at 3am. Without the buffer of a well-rested brain, your subconscious stress can bubble to the surface.
What can help:
Journaling before bed to "brain dump" any worries
Gentle mindfulness or breathwork practices during night wakeups
Talking therapy or coaching to work through underlying stress
Consider a supplement to support such as Extracted’s Calmee to help calm that underlying anxiety.
Hormonal Shifts
For women, especially in perimenopause or menopause, 3am wakeups can be triggered by changing hormone levels, particularly drops in progesterone and oestrogen, which influence sleep quality, temperature regulation, and anxiety levels.
Night sweats, restlessness, and a feeling of internal "buzzing" can all disrupt sleep in the early hours.
What can help:
Balance blood sugar to support hormonal stability - prioritising 3 protein and fibre rich meals daily and avoiding or minimising snacking
Take stress management seriously - as stress hormones can make perimenopausal hormone shifts worse
Limit caffeine and alcohol as tolerance to both can decrease as hormonal states change
Key Foundations Of Better Sleep
Stick to a regular sleep-wake schedule, even on weekends
Keep your bedroom cool, dark, and screen-free - that street light across the sleep may be the culprit of your broken sleep
Avoid caffeine after 2pm and don’t eat too close to bedtime, ideally leave 2-3 hours for adequate digestion
Get morning light exposure to anchor your circadian rhythm
Consider a supplement such as Extracted’s Sleepee supplement to support a consolidated night’s sleep. Or if stress and anxiety is a key driver of your night time wakings- check out The Dream Team Bundle .
If your sleep disruption is persistent and affecting your mood, energy, or quality of life, it’s important to speak to a healthcare provider. In some cases, underlying issues like sleep apnea, depression, or thyroid disorders could be contributing factors and it is important to rule these out and receive the appropriate treatment where necessary.
Waking at 3am consistently isn’t just random - it’s your body’s way of asking for support. Whether it’s blood sugar imbalance, high stress, liver overload or hormonal shifts, there are natural, practical steps you can take to improve your sleep and restore your energy.
The Author: Rachel Davies
This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.
Frequently Asked Questions
How long does Sleepee take to work?
Sleepee® has a cumulative effect on the body's melatonin levels and whilst some people will feel some initial sleep improvements from the very first night, with others it can take a little longer, depending on the severity of your insomnia.
Your sleep will gradually improve over weeks and months but it is key to take Sleepee® consistently every night to notice the real benefits to your sleep patterns.
After 8 weeks, the average time it takes to fall asleep reduces by up to 60%, and users wake up one third more refreshed. After 3-6 months your “new normal” settles in and you’ll look forward to a great sleep, night after night.
How and when should I take Calmee?
For short-term stress relief: Take 1-2 Calmee capsules as required.
For ongoing stress management: Take 1-2 Calmee capsules in the morning, but avoid pairing it with coffee, as caffeine may lessen its effectiveness.
For better sleep quality: Take 1-2 Calmee capsules an hour before going to bed, alongside your Sleepee supplement, or if you wake up in the middle of the night and find it hard to drift back off.
Is Magnesium safe to take long term?
Yes, our Magnesium Complex is safe for long-term use when taken as directed. Magnesium is an essential mineral that plays a crucial role in many bodily functions. However, if you have any medical conditions or are on medication, it’s always best to consult your doctor before long-term use.
Is Calmee safe for those who are lactose intolerant?
Calmee is considered safe for those with lactose intolerance, as it contains less than 1% lactose. But if you are unsure, please speak to your GP.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
