Why 3-AM wake-ups happen (the real reason)

If you've been waking up around 2–4AM lately—wide awake, mind racing, maybe even with a runny nose, anxious chest, or that “why am I alert right now?!” feeling—I want you to know this:

You're not broken.
Your body isn't failing you.
It's responding to what it thinks is stress.

And for a lot of women in their mid-30s through their 50s, this happens most often in the 7–10 days before your period (hello, luteal phase). Let's make this make sense in plain English.

Why 3AM wake-ups happen (the real reason)—

Most 3AM wake-ups come from a combo of three things:

1) Stress hormones are still “on.”
Even if you fall asleep fine, a stressful day can keep your nervous system on alert at night. Your body remembers the day—even when your brain is trying to move on.

 2) Blood sugar drops while you sleep.
If your dinner was lighter, earlier, lower carb, or you're just in a season of high stress… your blood sugar can dip overnight.
When that happens, your body releases cortisol and adrenaline to bring it back up. And those hormones are AMAZING at one thing: waking you up.

 3) Histamine can rise at night—especially in luteal phase.
Most people think histamine is only about allergies. But histamine is also a wake-up chemical in your brain.

So if you're histamine-sensitive, you can wake up with:

🤧 a runny or stuffy nose

👀 itchy eyes

😬 anxiety

😳 racing thoughts

🥵 feeling hot/restless

🔋and a body that can't “power down” again

And yes—this can get worse right before your period.

Why luteal phase makes it harder:

During the luteal phase after you ovulate to the last day before you start your period), your body often needs: more carbs (yes, really), more recovery, more nervous system support, and more stable blood sugar.

 But most high-achieving women do the opposite:
they push harder, eat lighter, skip carbs, run on adrenaline, and wonder why their sleep falls apart.

Here's what I want you to try for the next 7 nights—

1) Eat a bedtime snack that stabilizes blood sugar (60–90 minutes before bed)
Think: protein + carb
Examples: turkey + a few crackers, a protein shake + fruit, yogurt/cottage cheese if you tolerate dairy, banana + a little nut butter (only if it works for you). This is one of the fastest ways to stop the 3AM “alarm system.”

2) Make dinner lower-histamine (especially luteal week)
If you're sensitive, your body does better with: fresh-cooked protein (not leftovers sitting in the fridge for days), simple carbs (rice, potatoes, fruit), cooked veggies
And less of: alcohol, vinegar/fermented foods, aged/processed meats, long-simmered broths, “random snack plates” that don't have enough actual fuel.

3) Calm the nervous system before bed (keep it boring)
Not dramatic. Not trendy. Just effective: dim lights 60 minutes before bed, warm shower (not super hot—heat can trigger histamine for some women), 2 minutes of long exhales (inhale 4 seconds, exhale 6–8 seconds), cool, dark room

4) If you wake up at 3AM, don't negotiate with your brain
You're not going to win a debate at 3AM.
Keep it simple: breathe, low light, no scrolling, and remind your body: I am safe. This is just a signal.

If this is you, this is exactly what we work on in Strong and Synced.

If you're a woman who is doing “all the healthy things” but still dealing with: exhaustion, poor sleep, bloating, stubborn weight that won't move, cravings and mood swings before your cycle, feeling puffy, inflamed, or anxious for no reason…

You don't need more willpower.

You need a plan that supports your body—especially during the phases where it needs more.

That's what Strong & Synced is for. It's where I help you build real strength and real structure—so your workouts, nutrition, and daily rhythms actually match your hormones, your stress load, and your life.

Ready to feel steady again?

If you're tired of being the woman who wakes up at 3AM and then drags herself through the next day…

👉 Join Strong & Synced today.

Inside, you'll get the step-by-step framework to stabilize your energy, support your cycle, fuel your training, and stop living on adrenaline.

Spots are already filling up these last 2 weeks, and we start our live calls in February. I look forward to seeing your application if this is aligning with you.