# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DZ2xrkDibo6
- **Gondola URL:** https://gondola.cc/posts/66899500-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5ed4dec28e.jpg
- **Posted:** 2026-06-21T17:14:28.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

If you are over 40 and a bedtime snack stopped your 3am wake-ups, I need you to hear this. It worked. And that is exactly the problem.

I am a functional nutritionist who has specialized in women’s metabolic health and hormones for over 20 years. So if someone told you to eat a snack before bed to fix the 3am wake-up, that is the exact thing I would tell you not to do. The snack is not a fix. It is a patch over the real issue.

When I said stop eating by 7pm, the question I got most was about that snack. Here is the truth. It works, and that is the trap.

You wake at 3am because your blood sugar dips overnight and your body fires cortisol and adrenaline to pull it back up. That surge is what jolts you awake, wired. The snack stops it because it props your glucose up so the dip never comes. You are not sleeping through the night. You are medicating a crash with food.

But the dip is the signal. It is telling you your blood sugar is unstable and your body cannot hold steady glucose through the night on its own. Patch it with a snack and you never fix the reactive blood sugar swings underneath. You just feed them.

That is the real issue. Blood sugar that crashes at night, a cortisol rhythm firing at the wrong hour, and an insulin system that never gets to settle. Snack over it and you stay stuck in it. The other thing that will stay stuck are your weight loss goals due to increased insulin resistance. Which is the number one reason why women over 40 struggle.

You do not fix 3am by eating before bed. You fix it by stabilizing your blood sugar (which starts in the morning)  so your body can hold steady glucose on its own, drop into deep sleep, and do its overnight repair without sounding an alarm.

That is the approach I teach. Insulin first. Everything downstream, including your sleep, calms down after that.

Comment INSULIN and I will send you my Insulin Advantage Quick Start Guide so you can start tonight.

Follow for the metabolic science your trainer will not tell you.

#perimenopause #bloodsugarbalance #insulinresistance #sleephealth #hormonehealth

## Stats

- **Views:** 658
- **Likes:** 52
- **Shares:** 0
- **Comments:** 128

## Tags

hormonehealth, insulinresistance, perimenopause, sleephealth, bloodsugarbalance

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