Have you ever laid awake at 3 AM wondering why your body refuses to rest, even on days when you’re completely exhausted? Many people think poor sleep is caused only by stress, too much caffeine, or screen time before bed. While these factors matter, there are two surprising yet common causes of insomnia that often go unnoticed.
Understanding these hidden sleep disruptors and implementing small targeted changes can transform your nights from restless tossing to deep, rejuvenating sleep.
Why Do You Keep Waking Up at Night?
Interrupted sleep isn’t just an inconvenience. It affects your mood, focus, immunity, and overall health. Some people wake up multiple times feeling anxious or hungry, while others wake too early and can’t fall back asleep.
Here are two causes you may have overlooked:
Your Blood Sugar Might Be Waking You Up
How Blood Sugar Affects Sleep
Most people don’t realise that blood sugar dips during the night can interrupt sleep cycles.
When your dinner lacks balanced carbs, proteins, and healthy fats, your blood sugar can drop too low during the night. In response, your body releases cortisol, the stress hormone, to bring glucose back up to safe levels.
Cortisol, however, is also a wakefulness hormone. It can jolt you awake suddenly, often around 2–4 AM, making it hard to drift back into deep sleep.
Signs This Might Be Happening to You
- You often wake up hungry or anxious in the middle of the night.
- You feel shaky, sweaty, or restless around early morning hours.
- You have vivid dreams followed by sudden awakenings.
Practical Insight to Stabilise Blood Sugar
Try a light balanced snack before bed to maintain stable glucose levels overnight. Here are some effective options:
- Half a banana with almond butter for potassium, magnesium, healthy fats, and slow carbs.
- Greek yogurt with pumpkin seeds for protein, healthy fat, and magnesium.
- A small rice cake topped with avocado or nut butter.
Avoid heavy, sugary snacks as they spike blood sugar quickly and can cause a crash later, worsening sleep interruptions.
Your Bedroom Temperature Could Be Too Warm
The Science of Sleep and Temperature
Your body temperature naturally drops by about 1–2°F (0.5–1°C) at night to initiate sleep and maintain deeper sleep stages. A warm room interferes with this process, leading to:
- Difficulty falling asleep
- Restless tossing and turning
- Frequent awakenings due to overheating
Optimal Sleep Temperature
Experts recommend keeping your bedroom between 60–67°F (15–19°C) for the best sleep quality. Colder environments help your core temperature drop efficiently, signalling your brain that it’s time to sleep deeply.
Quick Fixes for Better Sleep Temperature
Use breathable bedding like cotton, linen, or bamboo sheets to wick away moisture and heat.
Lower your thermostat about 30 minutes before bedtime to prepare your sleep environment.
Take a warm shower or bath before bed. Although it sounds counterintuitive, warm water brings blood to your skin’s surface. As you step out, your body cools rapidly, mimicking the natural temperature drop needed for sleep.
Sleep with lighter clothing or no clothing to maintain cooler body temperatures.
Consider using a cooling pillow or mattress topper if you tend to overheat at night.
The Combined Impact on Sleep Quality
When your blood sugar remains stable and your body cools efficiently at night, you’re supporting:
- Continuous deep sleep cycles, including REM and slow-wave sleep
- Balanced cortisol and melatonin rhythms
- Better hormone regulation for mood, metabolism, and recovery
This means waking up feeling refreshed, clear-headed, and energised, rather than dragging yourself out of bed after a night of fragmented sleep.
FAQs About Improving Sleep Naturally
Why does my heart race when I wake up at 3 AM?
A sudden cortisol surge to balance low blood sugar can raise heart rate and anxiety levels.
Can exercising at night affect sleep?
High-intensity workouts late in the evening can increase core body temperature and cortisol, making it harder to fall asleep.
What foods should I avoid before bed?
Large meals high in sugar or saturated fat can cause digestion issues and blood sugar spikes followed by crashes, interrupting sleep.
Conclusion
Good sleep is more than just clocking in hours. It’s about ensuring those hours are deep, restorative, and uninterrupted. By stabilising your blood sugar with a simple bedtime snack and creating a cool, sleep-friendly environment, you can finally experience the restful nights your mind and body crave.
Have you tried adjusting your blood sugar or bedroom temperature to sleep better?
If you found these insights helpful, share them with someone who struggles with sleep, and check out my full blog for more natural health and wellness tips to optimise your days and nights.