The 3 Am Wake Up call, you can thank your Cortisol levels and stress!
Ok, so what’s really going on with the 3am wake up call? Like the, I know I am going to look at my clock, and just know that it will say 3am. It happens every night! It’s cortisol, one of those lovely little metabolism hormones. When cortisol is out of sync, you sleep can literally turn into a nightmare for you!
In the quest for weight loss, balancing hormones plays a pivotal role. Cortisol is our #1 stress hormones. Elevated cortisol levels, triggered by chronic stress, can create a bunch of negative side effects. It can sabotage weight loss efforts, lead to increased appetite and cravings for sugary or fatty foods. And the one we most know about cortisol, it can lead to fat accumulation, especially around the abdomen.
One of the lesser-known effects of high cortisol is its impact on sleep patterns! Your cortisol levels are a major role player when you are waking up around 3 a.m. Think of your cortisol levels in a cup! Our body’s level of cortisol naturally raises in the morning to wake us up. When cortisol enters a cup that isn’t full, we stay asleep and naturally wake up around 6 or 7am. When our cup is already full with stress (money, kids, job, spouse) our cup spills over and our body goes into “wake-up” mode. Sometimes we are lucky and fall asleep, but for most of us, once we wake, we are up.
So, what can we do about this…
Have a Caffeine Curfew. Not everyone can really drink coffee all the way up to their bedtime and be ok. This has more to do with quality than quantity when it comes to sleep. If you are getting 8 hours of sleep but tossing and turning the entire time due to elevated cortisol, you're sleep isn't helping you. To ensure you get quality sleep, cut caffeine off no later than 2pm.
Hunger: Yep, you read that right. When you body is low on blood sugar, it causes you to wake up. It’s for this very reason we tell all our clients to eat high quality carbohydrates with their dinner. This is especially key for women experiencing hormonal fluctuations. If your estrogen, progesterone or even testosterone are out of balance, having elevated cortisol only compounds your symptoms. Add to that low blood sugar and sleep with be challenged. So, what should you eat? Try 30 grams of carbohydrates from non grain sources like potatoes, quinoa, lentils, beans and nut flours with your dinner.
Reduce Sugar: Notice I didn’t include any high sugar carbohydrates in my list above for what to eat. Aim for less than 20 grams of added sugar per day. Cortisol, insulin and thyroid hormones are all inter-related. When one is too high, or too low, it can have a negative impact on the others. In addition to poor sleep it can also lead to brain fog and weight gain.
Incorporate Regular Movement: Physical activity can help reduce cortisol levels. However, it's important to find a balance, as too much intense exercise can actually increase cortisol. Opt for a mix of cardiovascular (yes walking counts), strength training, and restorative practices like yoga or Pilates. (Grab our free hormone balancing workouts here).
Practice Mindfulness and Relaxation Techniques: Activities such as deep breathing, meditation, and mindfulness can significantly lower stress levels and, consequently, cortisol. However, they don’t have to be what you think. Check out this for an alternative.
By addressing stress and managing cortisol levels, not only can you enhance your weight loss efforts, but you'll also improve your overall health and well-being, leading to more sleep and less wake ups at 3am. It really is all about a balancing rhythm with our hormones and sleep is definitely at the top of this hierarchy.
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