It’s almost eerie how common this pattern is: You fall asleep easily… then wake like clockwork at 3 a.m., fully alert, mind racing. This isn’t bad sleep hygiene. It’s a cortisol surge. Between 40–55, women’s cortisol patterns shift dramatically. One study found that disrupted cortisol rhythms are twice as common in perimenopausal women, making early-morning waking one of the earliest signs of hormonal transition. Why 3 a.m.? Because the liver detox cycle peaks around that time—and low estrogen makes the body more sensitive to blood sugar dips and stress hormones. What helps: – Eat a protein + fat bedtime snack to avoid glucose crashes – No alcohol (it guarantees 3 a.m. waking) – Magnesium threonate to calm the nervous system – Morning sunlight to reset the cortisol curve – Keep the room cool to reduce adrenaline spikes You’re not “sleeping badly.” Your body is running a schedule you were never told about. Tags: #SleepHealth #WomensHealth