Why You Might Wake Up Between 2–3 AM – Dr. Berg Explains

Dr. Eric Berg, a former physician and health expert, says frequent waking between 2:00 and 3:00 AM may be linked to a disrupted circadian rhythm, specifically a spike in cortisol — the stress hormone — which should be low during that time.

Dr. Berg experienced this himself, feeling most awake at 2:00 AM and most tired at 8:00 AM. One common cause? Magnesium deficiency. This can lead to high cortisol, muscle cramps, twitches, and poor sleep. He recommends magnesium glycinate (after consulting a doctor).

Another factor could be low blood sugar caused by high-carb or sugar-heavy diets, which also lower magnesium. Dr. Berg advises eating your last meal earlier in the afternoon and reducing late-night snacks, sugar, and alcohol.

Interestingly, salt can help reduce cortisol. If you crave salty foods, try adding sea salt to your meals instead of processed snacks.

Other tips for better sleep:

• Avoid blue light and intense entertainment before bed.
• Don’t drink alcohol or take medications too close to bedtime.
• Get sunlight during the day to support melatonin.
• Light a candle or read a book to relax at night.
• Stay physically active.

By managing diet, stress, and habits, you can improve your sleep and reduce middle-of-the-night wakeups.