If you consistently wake up between the hours of 2-3:00AM, then a doctor has a warning for you.
As someone who also has a bad sleeping pattern, I'm probably just as concerned as you are right now.
Dr. Eri Berg, a former doctor turned online health expert, struggled with insomnia for over a decade and has since dedicated himself to uncovering the hidden causes of sleep disturbances.
In a recent YouTube video, he broke down the real reasons why you might be waking up at this exact time - and what you can do to finally get a full night’s rest.
According to Dr. Berg, the body follows a Circadian Rhythm, which controls the release of cortisol, the stress hormone that helps regulate sleep.
“What’s unique about 2:00AM is something called the Circadian Rhythm with cortisol,” he explains.
Ideally, cortisol should be at its lowest point at 2:00AM and its highest at 8:00AM.
However, if you’re waking up in the middle of the night, your body may not be following this normal pattern - meaning cortisol could be too high when it should be low.
Dr. Berg personally experienced this, revealing: “I was most awake at 2:00AM and my most tired at 8:00AM.”
So what’s causing your cortisol to spike at night?
One major culprit could be a magnesium deficiency.
“Your cortisol can actually go up if you're deficient in magnesium,” Dr. Berg explains.
If you have muscle tightness in your upper back, lower back, or experience foot cramps when pointing your toes, you may be low on magnesium.
Other warning signs of a deficiency include muscle twitches (especially in the eye or arm) or cramping in different areas of the body
"Magnesium controls calcium, and when you don't have enough magnesium, you get more calcium, and calcium causes cramping in other areas of the body," Dr. Berg adds.
To fix this, he recommends taking magnesium glycinate, but always advises checking with a medical professional before adding any supplements to your diet.
Another common reason you’re waking up at the same time every night? Low blood sugar.
Dr. Berg warns that eating a diet high in carbohydrates can cause blood sugar spikes - and when blood sugar drops too low at night, the body responds by releasing cortisol, which can wake you up.
“Eating a lot of carbohydrates and starches can create a magnesium deficiency too,” he explains.
If you’re consuming too much sugar, carbs, MSG, alcohol, or even snacking late at night, you may be disrupting your sleep cycle without realizing it.
Even eating too much protein late at night can keep you awake.
To avoid this, Dr. Berg suggests having your last meal in the late afternoon whenever possible.
Ever get random cravings for salty snacks like chips?
According to Dr. Berg, this may be your body’s way of telling you that you need more sodium.
“Sodium can help lower cortisol,” he says.
Instead of reaching for processed salty foods, try adding more sea salt to your meals throughout the day to help balance your cortisol levels naturally.
Dr. Berg also revealed several common habits that can interfere with sleep and cause late-night wake-ups:
- Watching Suspenseful or Action-Packed Movies – Try watching something boring instead.
- Exposure to Blue Light (Phones, TVs, Tablets) – Blue light suppresses melatonin, the hormone that helps you wind down.
- Alcohol or Medications Before Bed – Your liver detoxifies between 1-3:00AM, meaning any alcohol or medication in your system can disrupt your sleep cycle.
If you’re struggling to stay asleep, Dr. Berg recommends these natural solutions:
- Get More Sunlight During the Day – Sun exposure boosts melatonin production, making it easier to sleep at night.
- Try Candlelight or Firelight Before Bed – The warm glow helps signal to your body that it’s time to wind down.
- Regular Exercise – Staying active helps tire your body out, making it easier to sleep through the night.
- Read a Book – A calm, low-stimulation activity like reading can help ease you back into sleep if you wake up.
Hopefully, there won't be any more sudden wake-ups if you follow these steps!