We've all been there: you finally reach the end of the day, ready for some much-needed sleep. You fall asleep with no problem, everything seems to be going well, and then, suddenly, in the dead of the night, you're wide awake. If you've ever wondered why this happens, you're not alone. In fact, it's a very common issue. According to research, more than half of older adults in the U.S. report at least one problem related to sleep. But waking up in the middle of the night isn't limited to age –– it affects people of all demographics.

 

So, why does this happen? Well, I'm not going to assume you're getting up in the middle of the night to go to the bathroom, or have any underlying medical conditions, I am instead going to talk to you about cortisol levels.

 

Cortisol is the body's stress hormone, and it follows a predictable daily rhythm. It peaks in the morning to help you wake up and drops at night to help you sleep. But did you know that cortisol tends to spike around 3 AM? This spike, often referred to as part of the "cortisol awakening response", is natural and happens while we're asleep. For many, it passes unnoticed as part of the body's circadian rhythm. However, it's a common reason many people find themselves wide awake at night.

 

Here are 5 things that can be affecting your cortisol levels, or just your sleep in general:

1. Stress before bed

It's no surprise that stress plays a major role in your sleep patterns. When your brain is still racing at bedtime, trying to process the day's worries or tackle tomorrow's to-do list, it keeps your cortisol levels higher than they should be at night. This overstimulation can delay your ability to relax and cause wakefulness later in the night, espeically around that dreaded 3 AM cortisol spike.

 

A good way to prevent this is by creating a relaxing bedtime routine to help lower your stress and prepare your body for sleep. Whether it's reading, meditating, or taking a warm bath, finding a calming activity before bed can help regulate your cortisol levels and keep you asleep through the night.

2. Alcohol Consumption

I am very sorry to break this news to you guys, but alcohol consumption (particularly when you get older) is just not what your body needs. Many people turn to alcohol in the evening as a way to unwind, but it might be doing more harm than good. While alcohol can make you feel drowsy initially, it actually disrupts your sleep cycle later on. Studies have shown that alcohol increases cortisol production, causing restless sleep and even waking you up during the night. This disruption can be tied directly to your body's stress response and how it processes alcohol.

 

If you're looking for a better night's sleep, try cutting back on alcohol in the hours leading up to bedtime. Opt for a caffeine-free tea instead and see how your body responds.

3. Late-night eating and inflammation

Having a snack right before bed might seem harmless, but it can interfere with your sleep in more ways than you'd expect. Late-night eating forces your body to focus on digestion instead of preparing for rest, leading to a disruption in your natural cortisol rhythm.

 

Your sleep may also be affected on the quality of food you eat, due to its impact on inflammation. If your diet is high in refined sugars or processed ingredients, the resulting inflammation triggers the release of more cortisol, making it harder for your body to wind down. Inflammation is your body's natural response to stress, infections, or injuries, but when it becomes chronic –– due to poor diet, for example –– it can exacerbate sleep disturbances. Elevated inflammation levels can disrupt the restorative sleep cycles your body needs, leaving you more likely to wake up in the middle of the night.

To avoid both digestion-related issues and inflammation, try to finish eating at least 2-3 hours before bedtime. Opt for anti-inflammatory foods throughout the day, like leafy greens, berries, and fatty fish, which can help keep inflammation in check and promote better sleep.

 

4. Blue Light Exposure

In our tech-driven world, exposure to blue light from phones, tablets, and computers is an increasingly common issue. The blue light that comes from our screens mimics the brightness of daylight, which can trick your brain into thinking it's still daytime. Normally, as the evening sets in, your body starts to wind down by lowering cortisol levels and increasing melatonin (the sleep hormone). However, blue light exposure disrupts this natural process.

 

There have been studies that show that blue light suppresses melatonin production and can even trigger an increase in cortisol, keeping your brain alert when it should be winding down. This spike in cortisol makes it harder to fall asleep and can also contribute ot those midnight wakeups.

 

To protect your sleep and keep cortisol levels in check, try minimizing blue light exposure at least an hour before bed. Switching to "night mode" on your devices or using blue light filters can also help reduce its impact. Ideally, wind down with activities that don't involve screens, such as reading a book or practicing relaxation techniques to help your body transition smoothly into sleep.

 

5. Caffeine

That afternoon cup of coffee might be affecting your sleep more thna you realize. Caffeine increases cortisol levels and stimulates your nervous system, making it harder to relax in the evening. Studies have shown that caffeine may not completely clear your bloodstream until after 10 hours.

 

If you're sensitive to caffeine, it's a good idea to stop drinking it by early afternoon, giving your body plenty of time to metabolize it before sleep. Switch to decaffeinated beverages in the evening to avoid any unnecessary stimulation.  

 

To wrap things up, lying awake at night is a very common issue that could have a lot of causes, from the more commonly discussed factors like underlying conditions, to stress. However, cortisol is one that rarely gets the attention it deserves and it is definitely one factor that is worth considering.

 

While I'm not a doctor, the reasons mentioned above are certainly worth thinking about if you're struggling with sleep. A nice, peaceful sleep could just be a few small adjustments away!