You did what they told you. You cut the alcohol. You stopped scrolling. You’re in bed by 10. You bought the magnesium. You got the blackout curtains. And you’re still wide awake at 3am. Heart racing. Mind spinning. Wondering what is wrong with you. I’m 49. I’ve spent 20+ years as a nutritionist specializing in women’s health and hormones. The 3am wake-up is one of the most common things I hear. There are multiple reasons it happens. Low estrogen. Progesterone decline. HPA axis dysregulation where your 24 hour cortisol pattern is no longer following the rhythm it should. But even in postmenopausal women, even in women who can’t take HRT, I have been helping women sleep better for 20 years. There is so much you can do. Managing sleep starts in the morning with light exposure and balancing blood sugar throughout the day. But let’s focus on dinner because this alone can be a game changer. Cortisol naturally rises around 3am to prepare your body for waking. If blood sugar drops too low...