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😴 Can't get back to sleep at 2 AM? Unravel the body's secrets to insomnia!

Have you ever woken up suddenly between 2 and 3 a.m. and then been unable to fall back asleep? This situation is not only annoying, but it may also be a warning sign from your body. According to the circadian rhythm , 2 a.m. should be the time when cortisol (stress hormone) is at its lowest, but if you wake up at this time, it may mean that your cortisol rhythm is out of balance.

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🧠 The real reason behind insomnia: It's not just about stress.

High cortisol levels may be due to magnesium deficiency, especially as symptoms such as muscle tension, cramps, and eyelid twitching are warning signs. It is recommended to supplement with magnesium glycinate before bed, which can help relax muscles and lower cortisol levels.
Low blood sugar: A high-carbohydrate diet will cause blood sugar to rise first and then fall. If blood sugar is too low in the early morning, the body will release cortisol to "rescue" you, and you will wake up.
An unbalanced diet the previous day: refined starches, MSG , alcohol, and late-night snacks can all affect blood sugar and sleep quality. In particular, eating too much protein or eating too late at night can overstimulate the body and make it difficult to fall asleep.

🧂 A lack of certain nutrients might be the reason you can't wake up.

Sodium : If you crave salty foods at night, you may be deficient in sodium. Sodium helps lower cortisol levels, so it's recommended to add sea salt to your daytime meals to reduce nighttime cravings for salty foods.
Vitamin B1 : A deficiency in B1 can lead to excess energy in the body, making it difficult to relax and fall asleep. It is recommended to supplement with natural B1 before bed.
Potassium : A rapid heartbeat may be due to potassium deficiency, especially in people with high-carbohydrate diets. This can be improved by consuming vegetables or taking supplements.

🌙 Lifestyle adjustments: helping you rebuild your sleep rhythm

Apple cider vinegar: helps stabilize blood sugar and improves mineral absorption. Drinking a diluted version before bed is even more effective.
Avoid late-night snacks and stimulating movies: Eating too late at night or watching action movies can stimulate the secretion of cortisol, which can affect falling asleep.
Reduce blue light exposure: Blue light from mobile phones and computers can suppress melatonin, so it is recommended to stay away from screens before going to bed.
Sunbathing during the day: The infrared rays in sunlight help boost melatonin and improve sleep at night.
Moderate exercise: Daily walks or light exercise can help release excess energy and make it easier for the body to relax and fall asleep.
Liver detoxification time: The liver detoxifies between 1 and 3 a.m. Excessive metabolic burden from alcohol or drugs can affect sleep. Consider taking milk thistle before bed to support liver function.

📚 Last resort: Don't force yourself to sleep, try to distract yourself.
If you've been awake for a while, don't force yourself to go back to sleep. Grab a book that's not too stimulating and read it slowly, letting your body relax naturally. The next day, it's recommended to take a long walk to help eliminate cortisol and adrenaline and restore your sleep rhythm.
Starting today, stop relying solely on counting sheep. By adjusting your diet, supplementing your nutrition, and changing your habits, you can truly overcome early morning insomnia and achieve deep and restful sleep!