Struggling to sleep and find yourself waking up around 3am? A psychologist might just have the reason why, along with some tips to help you get back to a restful night’s sleep.
Expert Fran Ellis has suggested that waking up at this time is “not random” and is actually quite common. “Potentially it’s your body’s stress response,” she revealed in a TikTok video. “You’re busy ploughing through your day running on adrenaline and you ignore your body’s own needs.
“As a result your cortisol – your stress hormone – starts to get out of balance and so many of us are stuck in this cycle of stress and survival mode.” Fran explained that around 3am is when your cortisol levels typically spike, which can cause you to wake up suddenly. “It’s very normal for our cortisol to rise in the morning,” she said.
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“It’s supposed to gradually rise so that we wake at the normal time. But when your cortisol is out of balance, you’re starting to get that spike at the wrong time.” This imbalance, she added, leaves you feeling exhausted throughout the next day, making you more likely to reach for sugary snacks and caffeine.
“You’re tired, your brain is tired, so it’s asking for those carbs and that sugar hit to help keep you going,” she noted. “It’s not about willpower – it’s your body trying to survive.”
Fran, however, emphasised that it’s not an issue one should simply accept; instead, one should “look deeper” into the problem. She shared her insight: “What makes all the difference is learning to calm your nervous system,” adding, “Learning to recognise a dysregulated nervous system and working on strategies to regulate it. Your body isn’t broken, it’s just trying to do what it can to protect you.”
The expert concluded with advice: “When you learn to calm your nervous system, and balance your stress, you sleep better, you feel calmer and you stop feeling like food is ruling your life. As always, your relationship with food is a multidimensional puzzle and one of the most important parts is sleep and your stress management.”
One of Fran’s followers commented in agreement: “100% makes sense to me, I’ve been suffering with cortisol levels for about three years.” Another shared their own experience: “I have always said it’s my cortisol levels. I’m feel constantly on edge stressed and depressed weight piling on constantly tired and can’t sleep at night.” And a third expressed appreciation: “Excellently explained. I am going through this problem, need to change my lifestyle.”
For those seeking guidance on stress management, which impacts cortisol levels, the NHS offers a range of helpful tips available here.