Dr. Berg says there are strategies that may help reduce cortisol levels while sleeping and prevent those early-morning awakenings. One of the most important, he says, is magnesium.

A lack of magnesium can cause muscle tightness, cramps, and heightened cortisol. He explained that stiffness in the back or leg cramps—especially when pointing the toes—can be signs of deficiency.

Magnesium also supports muscle relaxation, calms the nervous system, and can help reduce anxiety and irritability. Dr. Berg recommends taking magnesium supplements in the evening before bed.

He added that magnesium levels in the body are typically lowest around 6 a.m., which may help explain why certain medical issues—such as heart attacks, strokes, and restless leg syndrome—often occur in the early morning hours.

Other possible causes

Dr. Berg emphasized that cortisol spikes aren’t the only reason people may wake up around 2 a.m. Low blood sugar can also trigger cortisol release, especially in people who consume high-carb diets. As blood sugar drops during sleep, the body may increase cortisol to stabilize it.

He suggests reviewing what you ate the previous day, noting that refined carbohydrates, MSG, alcohol, late-night eating, and frequent snacking can all interfere with sleep.

Salt cravings may indicate low sodium levels, which can also influence cortisol. Adding small amounts of sea salt throughout the day may help in such cases.

Finally, Dr. Berg mentioned that the liver is most active in detoxifying the body between 1 a.m. and 3 a.m. Waking during this period could point to liver stress, and he noted that milk thistle before bed may be beneficial.

Sleep, it turns out, may be telling you more than you realize.

To see the full instructions for this recipe, go to the next page or click the open button (>) and don't forget to share it with your friends on Facebook.