Insomnia: Are your waking up and can't get back to sleep?

By Dr Luke McPherson (TCM)

TCM, Acupuncture,Crows Nest

Insomnia

Insomnia: Why Do You Wake Up in the Middle of the Night?

If you’re one of the many people who find themselves wide awake between 3 a.m. and 5 a.m., you’re not alone. Often, this phenomenon is linked to a dip in blood sugar levels during the night. Here’s what’s happening behind the scenes and a solution to help you stay asleep.

Why Blood Sugar Matters at Night

During sleep, your body and brain are hard at work, performing essential processes to refresh and reset. One of these is the brain’s “cleaning” process, where it clears out toxins and consolidates memories. To fuel this intense activity, your brain relies on glucose. When blood sugar levels dip too low, your body has to find a way to supply the glucose your brain needs (Harvard Health Publishing, 2022). When this happens you wake up, causing a cycle of insomnia

The Cortisol and Adrenaline Wake-Up Call

To compensate for low glucose levels, your body releases two key hormones—cortisol and adrenalin. These 2 hormones are used to free up stored glucose in your muscles and liver, giving your body a hit of energy. While this surge helps ensure your brain has enough fuel to perform its nightly clean up process, it comes with an unwanted side effect: these hormones stimulate your alertness, jolting you awake; and often preventing you from getting back to sleep (Hewlings & Kalman, 2018).

The Sleep-Saving Solution

So, how can you keep blood sugar levels steady and avoid this late-night wake-up call? It comes down to a strategic bedtime snack. Rather than just any snack, go for options that balance glucose without causing a sugar spike.

Try a small combination of:

1. Raw Honey: A small amount of raw honey provides easily accessible glucose to help stabilise blood sugar. Honey’s natural sugars are gradually absorbed, avoiding a blood sugar crash (Chepulis, 2018).

2. Collagen: Collagen powder is rich in amino acids that can support blood sugar balance and gut health, promoting restful sleep without digestive distress (Patel et al., 2023).

3. MCT Oil: This healthy fat, derived from coconut oil, provides a steady source of energy without raising blood sugar. MCT oil also encourages your body to produce ketones, which your brain can use as fuel if glucose runs low (St-Onge et al., 2014).

   
   

Try mixing these three ingredients into a spoonful or a drink before bed. A small amount can support stable blood sugar levels through the night, giving your brain the energy it needs and keeping cortisol and adrenaline from interrupting your rest.

A Few Extra Tips for Restful Sleep

Alongside your bedtime snack, consider these habits to further improve your night’s sleep:

• Avoid late-night heavy meals: They can lead to blood sugar spikes and crashes (Leproult & Van Cauter, 2010).

• Stay hydrated: Dehydration can increase stress hormone levels (Popkin et al., 2010).

• Wind down early: Try limiting screen time an hour before bed to help calm your nervous system (Majumdar et al., 2020).

  
  

With a little planning, you can support your body’s natural rhythms, giving your brain the fuel it needs while allowing you to sleep soundly through the night.

References

1.     Chepulis, L. M. (2008). An Investigation of the Health Benefits of Honey as a Replacement for Sugar in the Diet (Doctoral dissertation, The University of Waikato).

2. Harvard Health Publishing. (2022). The role of glucose in brain function. Harvard Medical School.

3. Hewlings, S., & Kalman, D. (2018). Curcumin: A review of its effects on human health. Foods, 7(92), 1-16.

4. Leproult, R., & Van Cauter, E. (2010). Effect of sleep loss on glucose regulation and insulin sensitivity. Endocrine Development, 17, 11-21.

5. Majumdar, P., Biswas, A., & Sahu, S. (2020). COVID-19 pandemic and lockdown: cause of sleep disruption, depression, somatic pain, and increased screen exposure of office workers and students of India. Chronobiology international, 37(8), 1191-1200.

6. Patel, M. Comprehensive clinical evaluations of the aesthetic enhancements on skin, hair, and nails through the administration of marine collagen. J Biochem Biotech. 2023; 6 (4): 152 1 J Biochem Biotech 2023 Volume 6 Issue 4 Research Article https://www. alliedacademies. org/journal-biochemistry-biotechnology, 70-80.

7.  Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.

8. St-Onge, M. P., Mayrsohn, B., O’Keeffe, M., Kissileff, H. R., & Laferrère, B. (2014). Impact of medium and long-chain triglycerides on appetite and energy intake. The American Journal of Clinical Nutrition, 100(4), 968-976.