Why Waking Up Between 2 a.m. and 3 a.m. Could Signal Something Serious

An insomnia specialist has warned that repeatedly waking between 2 a.m. and 3 a.m. may indicate underlying health problems rather than just normal nighttime disturbances. While waking occasionally—like to use the bathroom—is common, consistently waking during this specific hour could point to deeper issues affecting your body.

Dr. Eric Berg DC, a health educator, has urged people to pay attention not only to how often they wake up but also to the exact timing. In a recent video, he explained that cortisol, the body’s main stress hormone, should normally be at its lowest between 2 a.m. and 3 a.m. Yet, for some, cortisol spikes during this period, interrupting sleep and impacting daytime functioning. Magnesium, he noted, helps regulate cortisol, meaning that sleep disturbances in this window may be linked to magnesium deficiency. Anyone experiencing persistent early-morning awakenings is advised to consult a doctor.

Dr. Berg shared that he personally suffered from severe insomnia for over a decade. He described nights where he couldn’t sleep at all, lying awake until morning, which he said “felt like torture.” He asked viewers, “How do you fall back asleep if you wake up between 2 and 3 a.m.? I dealt with this for more than a decade, and it was destroying my life.”

The significance of this time lies in the body’s circadian rhythm. Normally, cortisol is lowest around 2 a.m. and rises toward 8 a.m. In Dr. Berg’s experience, the rhythm was reversed, leaving him alert at night and exhausted in the morning. He warned that long-term sleep deprivation has been linked to serious conditions such as heart disease, dementia, and diabetes.

To reduce cortisol at night and prevent early awakenings, magnesium plays a key role. Low magnesium can cause muscle cramps, stiffness, and elevated cortisol. Magnesium supports muscle relaxation, calms the nervous system, and reduces anxiety and irritability. Dr. Berg recommends taking it in the evening. He also noted that magnesium levels naturally dip around 6 a.m., which may explain why certain health events like heart attacks, strokes, and restless leg syndrome often occur in the early morning.

Other possible causes for waking between 2 a.m. and 3 a.m. include low blood sugar. As blood sugar drops during sleep—especially in people who eat high-carb diets—the body may release cortisol to stabilize it. Diet choices such as refined carbs, MSG, alcohol, late-night snacks, or frequent eating can interfere with sleep. Salt cravings may indicate low sodium, which can also influence cortisol, and adding small amounts of sea salt throughout the day may help.

Dr. Berg further explained that the liver is most active in detoxification between 1 a.m. and 3 a.m. Waking during this time could signal liver stress, and he suggested that milk thistle before bed may provide support.

Ultimately, waking in the middle of the night may be your body sending a message. Paying attention to the timing and underlying causes could reveal important insights about your health.