The 3am Fix

The 3am wake-up isn't random. As estrogen and progesterone fall, cortisol gets loud at exactly the wrong hour. Once you know the pattern, you can interrupt it.

1. 1

   Protein and fat at dinner

   A carb-heavy plate crashes your blood sugar in the small hours and wakes you up. Anchor dinner with protein and fat.

2. 2

   Morning light, within an hour

   Daylight in your eyes early sets the clock that runs cortisol. It is the single most underused sleep fix there is.

3. 3

   Magnesium glycinate at night

   It steadies the system that wakes you (check with your doctor first). Many women feel the difference within a week.

4. 4

   Keep the room cold

   A dropping core temperature is part of the signal to stay asleep. Cool and dark beats cozy and warm.

5. 5

   Don't check the time

   Knowing it is 3am spikes the exact hormone keeping you up. If you wake, keep the room dark and your eyes off the clock.