Doctor reveals eating habit that makes him wake up in the middle of the night

Sand usually wake up in the middle of the night, more precisely between 2:00 and 5:00 in the morning, there may be a physiological reason behind this.

According to Kelsey Jordan, a chiropractor, the problem usually arises following “a matter of blood sugar regulation.”. 

“What happens is that if our blood sugar level varies throughout the day and is not regulated when we go to sleep at night — in the middle of the night — the blood sugar level drops, which in turn increases cortisol, since cortisol has the function of raising the blood sugar level again,” he explained.

Cortisol, usually considered the main stress hormone in the body, follows a natural daily rhythm. At night, the levels are usually lower, starting to rise early in the morning. Why, when blood sugar levels fall too much during sleep, cortisol may rise earlier than expected. 

In a way, the body is doing what it was designed for, protecting it from hypoglycemia, but the side effect is a peak alert at a time when one should be in deep sleep. 

“If cortisol increases to raise the blood sugar level, it also awakens us, because it is very stimulating. This is what I usually observe in my patients”, Jordan comments.

How to avoid waking up in the middle of the night?

Jordan recommends that healthy fats be consumed before bedtime. “Something that is released slowly so that you can sleep better and keep your blood sugar levels regulated,” he advises. 

The key word is healthy. Fat - rich foods can actually have an opposite effect on blood sugar regulation, as experts at Michigan State University observe.

“Food fat does not have an immediate effect on blood sugar levels, but consuming a fat-rich meal can slow digestion and hinder the correct action of insulin,” they highlight. 

“ Insulin is a hormone produced in the pancreas that helps transport glucose from food that is ingested into the cells of the body, where it will be used as energy ", add.

Thus, by relaxing every night, you can prepare for improvements in short-term sleep as well as for better health in the long term, opting for healthy monounsaturated fats from natural and vegetable sources.

Jordan recommends a tablespoon of olive oil or coconut oil, or half avocado, for best results. And, as the American Heart Association (AHA) highlights, nuts, seeds and butters made with these ingredients are also healthy options.

The time you eat is also important. Try to do it up to two hours before bed.