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If You Are Waking Up Between 2:00 and 4:00 a.m., Here Is What You Need to Know.

Post by: KATHY SKINNER in sleep, hormones, metabolism
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Waking up in the middle of the night, especially between 2:00 and 4:00 a.m., can be frustrating and exhausting.  

Dr. Natalie Underberg, DC, IFMCP, suggests that this could be due to blood sugar imbalances, even if your levels are technically within the normal range. These nighttime awakenings might indicate that your eating habits need improvement.
 
Dr. Underberg offers some insights into how your eating patterns and blood sugar levels can affect your sleep. 
When you don’t eat enough or fail to include the right nutrients during the day, your cortisol levels, the body’s primary stress hormone, may rise. This increase in cortisol sends signals to the brain to wake up, hindering a good night’s sleep.
 

So, how can we improve our sleep? Here are Dr. Underberg’s suggestions:

Start your day with a protein-rich breakfast.
Aim to consume 30-40 grams of quality protein at each meal.
Reduce sugar and processed foods.
Incorporate the MetaPWR® line into your daily routine to help your metabolism.
Balance stress during the day to regulate cortisol levels at night.
Take a 10-15 minute walk after each meal to help balance blood sugar.
 
Interrupted sleep affects more than just your energy levels. 
Hormones, heart health, metabolism, emotions, and the immune system all suffer when sleep is compromised. Dr. Underberg says that just one night of four hours of sleep can lead to a 70% reduction in natural killer cells, which are vital for immune function.
 
Inadequate sleep also impacts cognitive health as we age. A Harvard University study found that individuals who sleep five hours or less are twice as likely to experience significant age-related decline compared to those who get 6-8 hours of sleep.
 
Most adults need 7-9 hours of sleep per night. With women often needing more sleep than men due to hormonal differences. 

Poor sleep can disrupt your hormones, leading to:
 
Changes in how and where your body stores fat
Impaired cognitive function
Weakened immune response
Slower metabolism
Increased stress hormones
Higher levels of fat storage hormones
 
When your sleep suffers, your hormones will quickly follow.
 
Here are six sleep hygiene tips to help you rest better:
1. Avoid screens (TVs and phones) two hours before bed.
2. Steer clear of stimulating conversations before bedtime.
3. Take a relaxing bath with the Restful Essential Oils Blend or the Grounding Essential Oils Blend.
4. Wear blue light-blocking glasses 1-2 hours before bed.
5. Diffuse the Restful blend in your bedroom.
 
The newly formulated Restful Complex Softgels contain tart cherry, a natural source of melatonin, which may help you fall asleep easier and stay asleep longer.* The Restful Blend + Valerian Sleep Stick includes valerian oil, known for promoting a calming and restful atmosphere.
TIP: Get all three for less in the Sleep System
 
Remember, sleep and metabolic health go hand in hand.
Commit to these simple changes and experience the difference they can make in your day-to-day life!

Blessings for Health, Joy & Laughter,
Kathy

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