Why I Kept Having a 3 AM wake up (And How I Fixed It).
If you have ever found yourself struggling with a 3 AM wake up, with a racing brain and no clear reason why, this episode is for you.
In this podcast, I walk through a real-time problem I just lived through: several nights of broken sleep, a sudden pattern of waking up at the same time, and a flood of well-meaning advice that sounded plausible, but was not quite right for my situation. I am sharing the full story because it is a perfect example of why data matters, and why the “most common answer” is not always the correct one.
Watch / Listen
Below is a summary of the episode, so you can get the key takeaways even if you do not have time to watch or listen.
The quick version: what this episode is about
Last week, I posted sleep tracker data showing I was waking up in the middle of the night. Several people suggested perimenopause, progesterone, and hormones in general, which made sense on the surface. I am 48, and perimenopause could absolutely be part of my bigger health picture.
But when I went back and looked at my actual trends and timing, I realized something important: the sleep disruption started exactly when I switched my GLP-1 medication from Ozempic to tirzepatide / Zepbound. That detail changed the entire hypothesis.
Instead of guessing, I followed the data.
Key idea #1: “The symptoms were real, but the cause was different”
A hormonal wake-up and a metabolic wake-up can look identical from the outside. In both cases, the body often uses the same “alarm system,” which can involve cortisol.
But for me, the timeline was too clean to ignore. The change happened alongside a medication change, which pushed me to look at metabolic factors first.
Key idea #2: The 3 AM wake up may be a blood sugar and cortisol issue (for some people)
Here is the basic chain I explain in the episode:
- Blood sugar naturally drops overnight.
- GLP-1 medications can improve insulin sensitivity and change how your body handles glucose.
- If blood sugar drops too low, the body may respond with a cortisol spike to bring it back up.
- Cortisol is not a gentle “drift back to sleep” hormone.
- It can wake you up fully alert, with a spinning brain and a body that feels “on.”
Important note: I am sharing what I observed in my own data and experience. This is not medical advice, and it is not a one-size-fits-all explanation. If you are concerned about sleep disruptions, medication effects, or hormone symptoms, please talk with your doctor.
Key idea #3: HRV and resting heart rate trends can be clues (but you have to interpret them correctly)
In this episode, I also break down a common misunderstanding about wearable data:
- HRV (heart rate variability) is often treated as “higher is always better.”
- But a sudden spike in HRV can sometimes be a red flag, depending on what else is happening.
- In my case, I saw changes that suggested my body might have been compensating under stress, not thriving.
One of the factors I considered was electrolyte balance and blood volume, especially in the context of eating less and shifting food choices while on a GLP-1 medication.
What I changed (and what helped)
After looking at my trends, I made a few adjustments that helped me reduce the intensity of the wake-ups and calm the “fully awake” feeling when they happened:
- Electrolytes earlier in the day
- A small “bridge” snack strategy (I share exactly what I did in the episode)
- Magnesium glycinate at night (and why form matters)
Again, these choices were based on my situation and my data. They are not universal recommendations.
The bigger message: crowdsourcing is not the same as coaching
One of the main reasons I wanted to share this story publicly is because it shows how easy it is to get pulled into the noise, even when you know better.
A lot of people are overwhelmed by health data. They have trackers, labs, supplements, and maybe even medications, but they do not have a clear plan. This episode is a behind-the-scenes look at the process of connecting the dots and making a change based on evidence, not panic or guesswork.
Want help making sense of your data and building your next best plan?
If this episode hit home and you want support turning your data into a clear strategy, I currently have openings for 1-on-1 online coaching. You can find details and apply on journeytofitwithdebbie.com.
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