December 23, 2024
Do YOU ​​wake up at 3 a.m. every night? A science guru reveals why so many people do it…and how to fix the problem

Do YOU ​​wake up at 3 a.m. every night? A science guru reveals why so many people do it…and how to fix the problem

If you’re experiencing sleep problems, you might be in luck. For a science guru thinks he may have solved the mystery.

Longevity author and influencer Dave Asprey claimed that fluctuations in blood sugar – or glucose – levels were to blame.

A drop in these levels triggers the release of stress hormones cortisol and adrenaline, which wake you up, he says.

In an Instagram video shared with his 1.1 million followers, Mr Asprey said: “For most people who wake up between 3 and 5 a.m. and can’t get back to sleep, it’s usually [due to a] drop in your blood sugar.

He explained that cortisol and adrenaline trigger the release of extra glucose which experts believe is stored in the liver and muscles.

“But the problem is that cortisol and adrenaline wake you up,” Asprey said. “As long as the brain gets what it wants, you don’t sleep.”

Instead, he recommended that patients eat a “small snack before bed” consisting of “raw honey, collagen, MCT oil, or mix all three together.”

MCT oil is a supplement made from triglycerides, a type of fat found in coconut oil, palm kernel oil, and some dairy products that is easier to digest than other fats.

Do YOU ​​wake up at 3 a.m. every night? A science guru reveals why so many people do it…and how to fix the problem

Author and longevity influencer Dave Asprey claimed that your blood sugar – or glucose – levels are to blame.

In an Instagram video shared with his 1.1 million followers, Mr Asprey said: “Most people who wake up between 3 and 5 a.m. and can't get back to sleep, it's a drop in their blood sugar .

In an Instagram video shared with his 1.1 million followers, Mr Asprey said: “Most people who wake up between 3 and 5 a.m. and can’t get back to sleep, it’s a drop in their blood sugar .

A drop in these levels triggers the stress hormone cortisol, which increases glucose and, in turn, wakes you up.

A drop in these levels triggers the stress hormone cortisol, which increases glucose and, in turn, wakes you up.

Limited research has suggested that collagen, MCT oil and honey – particularly black locust, clover and raw, unprocessed honey – may provide sustained energy without the crash in blood sugar that can come from other sources .

Mr. Asprey is a multimillionaire who made his money in Silicon Valley and is the founder of the nutritional coffee brand Bulletproof.

The biohacker, who boasts of having around six percent body fat, spent $2million (£1.54million) of his own money researching and testing his limits in a bid to reverse the process of aging.

He is 50 years old but regularly claims that his “lab tests” indicate that he has a biological age of 39 and will live to be 180.

However, research also suggests that chronic stress can increase levels of the hormones cortisol and adrenaline which impact sleep.

Cortisol is sometimes called the stress hormone, but it plays a much more complex role in the body.

There are receptors for the hormone on almost every part of your body, according to the Cleveland Clinic.

So when it’s released into the bloodstream, it can latch on and affect everything from the immune system to your muscles to your hair, skin, and nails.

Lack of sleep can lead to obesity, memory loss, diabetes, heart disease, heightened and unstable emotions, impaired learning ability and reduced immune response, making you vulnerable to disease.

Lack of sleep can lead to obesity, memory loss, diabetes, heart disease, heightened and unstable emotions, impaired learning ability and reduced immune response, making you vulnerable to disease.

Experts have long advised that waking up during the night does not necessarily mean you have insomnia, which figures suggest affects up to 14 million Britons.

Yet lack of sleep has detrimental consequences, from irritability and short-term loss of concentration to an increased risk of obesity, heart disease and diabetes.

According to the American Sleep Association, nearly 70 million Americans also suffer from a sleep disorder.

It comes as concerns have grown in recent years over Britons’ use of sleeping pills.

Latest NHS data shows the number of prescriptions for drugs like Ambien (zolpidem) and zopiclone has barely changed in the past five years, despite calls for a crackdown on the distribution of powerful hypnotics.

Advocates say they can be a lifeline for those battling the agony of insomnia.

But they can be addictive, and users may become increasingly dependent on them to fall asleep.

SO HOW MUCH SLEEP SHOULD YOU? WHAT TO DO IF YOU STRUGGLE TO GET ENOUGH

Preschool (3-5 years): 10-13 hours

School age (6-13 years): 9-11 hours

Teenager (14-17 years): 8-10 hours

Young adult (18-25) 7-9 hours

Adult (26-64): 7-9 hours

Elderly person (65 or more) 7-8 hours

Source: Sleep Foundation

WHAT CAN I DO TO IMPROVE MY SLEEP?

1) Limit screen time one hour before bed

Our body has an internal “clock” in the brain, which regulates our circadian rhythm.

Cell phones, laptops and televisions emit blue light, which sends signals to our brains to keep us awake.

2) Address your “racing mind”

Take 5-10 minutes before bed to sit down with a notebook and write down a list of everything you need to do the next day.

3) Avoid caffeine after 12 p.m.

If you want a hot drink in the afternoon or evening, opt for decaffeinated tea or coffee.

4) Keep a cool temperature in the bedroom

Keep room thermostats at around 18°C. In spring/summer, try sleeping with your bedroom window open to reduce temperature and increase ventilation.

5) Limit alcohol in the evening

Although you may initially fall more easily into deep sleep, you then wake up frequently during the night and have poorer deep sleep overall.

6) Supplement with vitamin D

Vitamin D plays a role in sleep. Vitamin D is widely available online and at most pharmacies.

If you are unsure whether this is appropriate or how much you need, ask your GP for advice.

7) Ensure sufficient intake of magnesium and zinc

Foods rich in magnesium include spinach, kale, avocado, bananas, cashews and seeds.

Foods rich in zinc include meat, oysters, crab, cheese, cooked lentils, and dark chocolate (70%+).

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