Why You Keep Waking Between 1 and 3 AM: The Liver - Glucose - Cortisol Connection
Quick Take
If you fall asleep fine but pop awake between 1–3 AM, it’s often not “insomnia.” It’s a metabolic chain reaction: your liver’s night shift + a blood sugar dip trigger a cortisol surge AND your brain wakes up. Support your liver, steady daytime glucose and calm your stress response and those 2 AM wake-ups usually fade.
What’s really happening at 2 AM
From a functional wellness lens, this pattern is physiological.
Your liver is busiest at night. If your liver has to work hard and your blood sugar dips, your body releases cortisol to protect your brain’s fuel supply. That cortisol bump signals “wake up,” even if you’re still tired.
The 4-step nighttime sequence (in plain English)
The liver clocks in
Overnight the liver processes hormones, inflammatory byproducts and toxins and manages blood sugar in a fasting state.Glucose dips
If you under-ate protein, had alcohol/sweets late, skipped meals or have glucose instability, your stored liver glycogen may run low.Cortisol surges to rescue the brain
Cortisol lifts blood sugar so your brain has fuel. This is helpful in emergencies but it also flips your nervous system toward alert.The brain wakes up
That cortisol burst raises body temp, nudges heart rate up and switches on wakefulness pathways. Result: you are awake, warm and alert.
Why this wake pattern is so common
Blood sugar swings (coffee on an empty stomach, low-protein breakfasts, carb-heavy dinners)
High stress and a wired-tired nervous system
Evening alcohol or sweets
Liver overload (inflammation, nutrient gaps)
Perimenopause (lower progesterone, changing estrogen → less stable sleep and glucose)
Micronutrient insufficiency (B vitamins, magnesium, zinc, choline, amino acids)
How it feels (typical clues)
Fall asleep easily, then snap awake 1–3 AM
Warm or sweaty, mind “on,” mild heart-rate uptick
Not anxious per se, just alert
Takes 30–90 minutes to drift back to sleep
What actually helps (action steps that work)
1) Front-load protein, stabilize the day
30–40 g protein at breakfast within 60–90 minutes of waking
Build each meal with protein + fiber + healthy fats
Avoid coffee on an empty stomach
Prefer earlier, balanced dinner; limit big carb loads late evening
2) Calm the evening curve
Skip alcohol (or finish 3–4 hours before bed)
If evening sweets sneak in, pair with protein/fat and keep portions small
Consider a light, protein-forward mini-snack 60–90 mins before bed if you’re prone to dips (e.g., Greek yogurt or cottage cheese or a small protein shake)
3) Support the liver’s night shift
Hydrate through the day, not just at night
Eat bitter greens (arugula, dandelion, radicchio) and crucifers (broccoli, cauliflower) to support bile flow
Ensure nutrient cofactors: magnesium, B-complex, zinc, glycine-rich foods (bone broth/gelatin) and quality protein
Keep dinner 3–4 hours before bedtime when possible
4) Downshift your nervous system
10 minutes of slow nasal breathing, humming or a warm shower + cool rinse
Gentle evening walk, legs-up-the-wall or a short stretch flow (don’t underestimate “legs up the wall!)
Protect your last hour: screens dim/off, softer lights, repeatable wind-down
5) Track patterns, not perfection
Note alcohol, stress days, late meals, heavy training and perimenopause shifts
If you use a tracker, watch body temp and HR trends, not a single score
If you still wake: a few sips of water, one slow exhale-heavy breath cycle (4 in, 6–8 out) for 2–3 minutes. Avoid scrolling. Let cortisol drift down.
Q & Ali’s Answers
Q: Is this “real insomnia”?
Ali’s Answer: Usually no. Classic insomnia is hyperarousal at bedtime and trouble falling asleep. This pattern is metabolic. You fall asleep fine, then wake with a cortisol correction.
Q: Will melatonin fix it?
Ali’s Answer: Melatonin can help initiation but may not impact the 1–3 AM dip. Address blood sugar stability and liver support for lasting change.
Q: Do I need a bedtime snack?
Ali’s Answer: Only if you’re prone to overnight dips. Keep it protein-forward and light. If dinner is balanced and early, many people don’t need it.
Q: Should I test?
Ali’s Answer: If this is frequent, consider: fasted glucose, A1c and insulin, a cortisol rhythm assessment and a micronutrient panel. Perimenopausal clients may also benefit from progesterone/estrogen review. I am happy to guide you on the best functional testing for you.
This content is for educational purposes only and does not constitute medical advice.
Work with me
If this night-wake pattern sounds familiar, we can map your liver load, glucose rhythm and stress curve and build a targeted plan with food, lifestyle and (when appropriate) supplements.
➡️ Click here to Book a Complimentary Connection Call to see what support would serve you best.