Waking up at 5am? Do this test!
If you’re waking up between 3 and 5 am when you’d rather be sleeping, there are a couple reasons why this might be happening. 1. Your cortisol levels could be spiking, which signals to the body to wake up. Or 2. It could be that your blood sugar levels could be dropping while you’re sleeping, forcing you to wake. To test if you’re waking due to tanking blood sugar levels, do a little trial for 5 nights where you eat a little protein + fat combo snack right before starting your bedtime routine!
Here are some ideas for snacks that help regulate blood sugar at night
Apple Slices with Nut Butter: Slice an apple and add a tablespoon of your favorite nut butter like almond butter or peanut butter. Nut butter provides both protein and healthy fats.
Trail Mix: Create a simple trail mix (or buy a nice organic one) by combining a handful of nuts (such as almonds, walnuts, or cashews) with a small serving of dried fruit. Nuts offer protein and healthy fats, while dried fruit provides some natural sugars.
Hummus with Veggie Sticks: Dip a few carrot sticks, cucumber slices, or bell pepper strips into a few tablespoons of hummus. Hummus contains protein and pairs well with the natural fats found in vegetables.
Cottage Cheese with Berries: Combine a small bowl of cottage cheese topped with a handful of fresh berries. Cottage cheese is a good source of protein, and berries add a touch of natural sweetness and fiber.
Edamame: Boil a cup of edamame and sprinkle it with a pinch of sea salt. Edamame is a protein-rich snack that also contains some healthy fats.
Greek Yogurt with Chia Seeds: Mix a tablespoon of chia seeds into a cup of Greek yogurt. Greek yogurt is high in protein, and chia seeds provide healthy fats and fiber.
Roasted Chickpeas: Toss some chickpeas with a little olive oil, salt, and your favorite spices, then roast them until crispy. Make a large batch and have just a handful each night. Chickpeas offer protein and become crunchy with a touch of healthy fats from the olive oil.
Greek Yogurt with Almonds: Enjoy a small bowl of Greek yogurt, which is high in protein, along with a handful of almonds for healthy fats.
Cottage Cheese with Flaxseeds: Cottage cheese is rich in protein, and adding a tablespoon of flaxseeds provides a good dose of healthy fats.
Hard-Boiled Eggs with Avocado: Hard-boiled eggs are a good source of protein, and pairing them with a little slice of avocado adds healthy fats and fiber.
Peanut Butter on Whole Grain Toast: Spread natural peanut butter on a slice of sourdough bread. The peanut butter offers protein and healthy fats, while the bread provides some complex carbohydrates.
Turkey Roll-Ups: Wrap a few slices of roasted turkey breast around cucumber or bell pepper strips. Turkey is high in protein, and the vegetables provide some fiber and nutrients.
Tuna Salad Lettuce Wraps: Mix canned tuna with Greek yogurt or avocado instead of mayonnaise, and wrap it in large lettuce leaves. Tuna is a great source of protein and omega-3 fatty acids.
String Cheese with Olives: Pair a stick of string cheese, which is high in protein, with a few olives for a dose of healthy fats.
Chia Pudding with Coconut Milk: Make a batch of chia pudding by mixing chia seeds with unsweetened coconut milk and letting it sit overnight. Have a few tablespoons each night. Chia seeds offer protein and healthy fats, while coconut milk provides creamy richness.
If you DO notice a difference in your wake schedule, you may not be getting enough calories throughout the day - test upping your caloric intake and see if it makes a difference even when you don’t snack before bed!
If after 5 nights of fueling with a little more protein and fat you notice NO change, it could be wise to have a medical practitioner test your morning cortisol levels, or do a day-long cortisol test.
Happy sleeping, and be well!