Why do I wake up stressed at night?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Nighttime waking is a sign of a disrupted cortisol rhythm. The regular dip in your body's cortisol levels is interrupted by surges of cortisol. You typically wake between 2:00 and 4:00 a.m. When this happens, it indicates that your stress response remains activated even while you are resting. I've worked with numerous clients who, with some subtle adjustments, have realigned their cortisol rhythm.
Blood Sugar Fluctuations
- Late dinners or sugary snacks before bed
- Causes reactive hypoglycemia during sleep
- Triggers adrenaline release for energy boost
- Solution: Protein-rich snack 90 minutes before bedtime
Screen Light Exposure
- Blue light suppresses melatonin production
- Disrupts natural sleep-wake cycle regulation
- Delays cortisol drop by 1-2 hours
- Solution: Digital detox 90 minutes before sleep
Unprocessed Stress
- Mental replay of daytime conflicts
- Activates amygdala threat detection
- Elevates cortisol instead of decreasing
- Solution: Evening journaling to release thoughts
Caffeine Sensitivity
- Slow caffeine metabolism genetics
- Stimulates nervous system 8+ hours later
- Prevents deep restorative sleep stages
- Solution: No caffeine after 12 PM
The 3 AM cortisol burst is connected to your circadian rhythm. Your body is naturally preparing to wake around this time. Since it's not natural to be awake at this time, stress makes this preparation a full alert. This is why problems arise; hours later, I fall asleep. Keeping stress levels at bay during the day can help prevent them from escalating at night.
Establish a wind-down routine to avoid the awakenings. You want to begin consistent pre-bed activities. Try mild stretches or reading a physical book. Maintain a comfortable bedroom temperature of around 65°F (18°C). This sends the signals to your body that safety exists as the truth. Cortisol production naturally decreases in response to this affirmation.
Most people start to see improvements within two weeks. Your sleep architecture is repaired incrementally. You will wake up less at night. The energy you have in the morning will return. The key is consistent implementation. Your nights will change based on the adjustments you make during the day.
Read the full article: 10 Proven Ways to Reduce Cortisol Levels Naturally
