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Stress at Night: Tackling the 3 AM Wake-Up Mystery
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Ep. 14 Why do you keep waking up in the middle of the night, particularly around 3:00 a.m.? To get a better understanding, we must first dive into the role of cortisol, the body's stress hormone, in disrupting sleep and discuss the various factors that can contribute to elevated cortisol levels. From establishing a regular sleep routine to incorporating calming activities before bed, this short episode provides actionable strategies and practical tips and tools for managing cortisol levels to help you optimize your sleep and overall well-being.
"It's about finding that sweet spot where your cortisol levels are balanced, not too high and not too low, especially when it's time to hit the sheets." - Soda Kuczkowski
Key Takeaways:
• Elevated cortisol levels can disrupt sleep and keep the brain on high alert, making it harder to fall asleep and stay asleep.
• Waking up around 3:00 a.m. can be a sign of imbalanced cortisol levels and a call to take a closer look at lifestyle habits and stress levels.
• Establishing a regular sleep routine, including consistent bedtimes and wake-up times, can help regulate the body's internal clock and improve sleep quality.
• Engaging in calming activities before bed, such as reading, listening to soothing music, or practicing deep breathing exercises, can signal to the body that it's time to wind down.
• Mindfulness practices, such as meditation and deep breathing exercises, can effectively reduce stress and balance cortisol levels.
• Natural sleep aids include passionflower tea and ashwagandha are available at the Doze, as well as the benefits of magnesium for relaxation.
Resources Mentioned:
Sleep Supplement Blends - Singles
Chapters:
0:00:00 Introduction to the topic of waking up at 03:00 a.m.
0:00:28 Explanation of cortisol and its impact on sleep
0:01:51 Factors that can cause waking up at 03:00 a.m.
0:04:00 Importance of understanding individual cortisol sensitivity
0:05:54 Tips for managing cortisol levels and improving sleep
0:09:09 Natural aids for reducing cortisol levels
0:09:33 Summary and conclusion
0:10:07 Ashwagandha as an adaptogen for reducing stress and anxiety
0:11:10 The benefits of magnesium for sleep and relaxation
0:11:52 Closing remarks and invitation to subscribe to the podcast
Credits:
Hosted by Soda Kuczkowski , CEO of Start with Sleep and the Doze.co
Edited by JazzCast Pros
38 episodes
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