Why 2–3 a.m. awakenings happen

If you wake up in the middle of the night alert and wide awake, it’s likely a nighttime cortisol spike, not insomnia.

When blood sugar drops overnight, your adrenal glands release cortisol to raise it, shutting down melatonin and waking you up.

This can lead to:

• Poor sleep quality

• Increased belly fat

• Lower testosterone

• Higher inflammation

Most people are deficient in magnesium, the key mineral that helps regulate cortisol.

Protocol:

• 300–400 mg elemental magnesium

• 60–90 minutes before bed

• Use glycinate, threonate, or taurate forms

Also:

• Get morning sunlight

• Eat dinner 3 hours before bed

• Avoid heavy carb spikes at night

This isn’t a sleep problem.It’s a hormone timing problem.

Fix the mineral. Stabilize blood sugar. Anchor your circadian rhythm.

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