Waking up in the middle of the night is common — almost everyone experiences it from time to time. But some experts suggest that repeatedly waking between 2 a.m. and 3 a.m. may point to deeper issues worth paying attention to.
Dr. Eric Berg, DC — a well-known figure on social media for sharing advice about nutrition and lifestyle — has spoken openly about his own struggles with this exact pattern. In a video shared on YouTube, he described how consistently waking during that early-morning window once nearly “wrecked” his life.
According to Dr. Berg, cortisol — often called the stress hormone — should naturally be at its lowest between 2 a.m. and 3 a.m., then gradually rise toward morning to help you wake up. However, in some people who regularly wake during this time, cortisol may spike too early. That surge can make it difficult to fall back asleep and leave a person feeling drained the next day.
He suggests that one possible contributor to nighttime cortisol spikes could be magnesium deficiency. Magnesium plays a role in relaxation and nervous system regulation, and low levels may make it harder for the body to stay calm during sleep. That said, he emphasizes that anyone struggling with ongoing sleep disturbances should speak with their GP to rule out underlying conditions.
Dr. Berg, who refers to himself as an “insomnia expert,” has shared that he battled sleep problems for more than a decade. He described nights when waking at 2 or 3 a.m. didn’t just mean brief alertness — sometimes he wouldn’t fall back asleep at all. “It felt like torture,” he explained, noting how the cycle left him exhausted and frustrated.
He also points to another potential trigger: low blood sugar. During sleep, if blood glucose drops too much — particularly in people who consume high amounts of refined carbohydrates — the body may release cortisol to stabilize levels. That hormonal response can abruptly wake someone up.
Other possible disruptors include late-night eating, alcohol, highly processed carbohydrates, MSG, and frequent snacking throughout the day. Keeping track of what you ate the day before, he says, can sometimes reveal patterns tied to nighttime wake-ups.
While occasional early-morning awakenings are usually harmless, chronic sleep disruption should not be ignored. Long-term sleep deprivation has been associated with increased risks of heart disease, metabolic disorders, and cognitive decline.
If waking between 2 a.m. and 3 a.m. happens often and affects your daytime functioning, it may be worth discussing with a healthcare professional. Sleep is one of the foundations of overall health — and persistent disruptions deserve attention.
