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Waking at exactly 3am. Every. Single. Morning.


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Pre-whole30, I would fall asleep easily and stay asleep until morning, but wake up feeling exhausted. I hated to go to bed because I always felt good in the evening so I felt like I was losing the best part of my day, and I knew I was going to feel like crap when I got up and not have any energy until mid-afternoon.

So now, 13 days into my first whole30, I'm waking up at exactly 3am every morning (since about day 4). Sometimes I fall back to sleep pretty quickly, and other times I'm awake for an hour or more before falling back to sleep. I'm still getting about 8hours sleep overall, and still waking up in the morning more exhausted than when I went to bed, but being awake in the middle of the night is frustrating. Is this my hormones attempting to reset?

Our bedroom is totally black and completely quiet, my husband is sound asleep next to me, and we switch off the breaker to our bedroom at night and the wifi in the house to cut down on EMFs. I can't figure out what is waking me. And why EXACTLY 3am? Every. Single. Night?

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Funny, this is one of the reasons why I went on Whole30 (now 4 days in), because I wake up between 2 and 3 am every night, and I'd like to be able to sleep through the night. :)

Are you drinking any caffeine after noon? Are you stopping to eat at least 2 hours before you go to bed?

Interested to hear what others have to say.

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I've done 5 W somethings in the past almost 3 years so my first one is a bit of a distant memory. However, I remember the waking up thing got worse before it got better. I chalked it up to hormones resetting and a surge of energy happening. None of those musings helped my attitude, but it did pass.

I also found myself more sensitive to caffein. I was a two cup a day person and went down to one cup and half decaf. I don't know if it was that change that helped or simply time.

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Caffeine is a migraine trigger for me, so I haven't had any for, oh, maybe 20 years :-). As much as I loved coffee, it wasn't worth the migraines. No chocolate, either :-(

I ate about three hours before bedtime last night. Most days my last meal is 4-5 hours before bed. I think I'll try an unsweetened chamomile tea this evening and see whether it helps and whether it awakens snack cravings. I'm thinking it's probably hormones resetting. I would be very happy if it is, if it means I'll stop waking up more tired than when I went to bed.

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I'm having this very same problem. I drink one small cup of coffee around 7am and that's it. This started around Day 20 for me (I'm on Day 31 of a Whole 50). I wake up around 3am every morning and it takes me an hour or so to fall asleep. I have no idea what could be causing me to wake up, but it's been going on for over 10 days now and it's really starting to wear on me. I'm feeling too tired to workout some days and it's becoming really difficult to concentrate and keep up with the kiddos.

If anyone has found anything that worked for them, please let me know your secret. I thought this Whole 30 (or Whole 50, in my case) would help me sleep better, not worse.

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Did it again this morning. Thought maybe if I called its bluff, it would stop :-)

Calee, I've read many of your posts on other threads, so have vicariously followed your journey. Knowing that you're experiencing the same thing is reassuring. Any idea where I could get more info about the liver detoxing at 3am? I binged it, and nothing came up.

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Have you guys tried magnesium? Natural calm makes an unflavored one that is compliant and there is also one in pill form by Now Foods that Amy S takes. I forget why she takes that one over Natural Calm.

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I used to take magnesium citrate, but switched to magnesium oil because I was told that it would be better absorbed into my blood stream. It reduces the frequency and severity of my migraines, but hasn't seemed to have any effect on my sleep. Does Natural Calm affect the body differently? What is in it besides the magnesium?

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This is what I found about cleansing:

Traditional Chinese Medicine meridian cycles 

According to Traditional Chinese Medicine, the body cycles through twelve 2 hours cycles every day and night during which each meridian organ system becomes most active. So that for that particular organ system it is high tide.

The cycle can be regarded as running from 3 am when Liver time concludes and the body's energies turn outward in readying the body for the day by cleansing the lungs and the large intestine. Then, from 3 pm onward the energies flow back in to restore and maintain the body during rest and sleep. 

The meridians and their peak functioning times are itemised in the table below. This understanding has been used for thousands of years in Traditional Chinese Medicine (TCM) to schedule therapies such as acupuncture at the most appropriate times. 

 

Time

Meridian Function

1:00 - 3:00 am

Liver

The liver gets down to the work of apportioning the day's nutrients and detoxifying the day's toxin load. Deep resting and dreaming also occurs during this time and it is the worst time to eat as the Small Intestine meridian is at its lowest ebb. Anger, frustration and rage reach a peak.

3:00 - 5:00 am 

Lung

The respiratory tract, lungs and sinuses are cleansed and maintained. Gentle breathing occurs and sleep becomes shallower in preparation for waking. Grief and sadness may be experienced at this time.

5:00 - 7:00 am

Large Intestine

The large intestine packs the stool for excretion ideally at 7 am so it is important to allow time for elimination in the early morming. Drinking water and avoiding caffeine during this time helps promote defecation. Guilt and defensiveness may occur at this time. 

7:00 - 9:00 am

Stomach

The peak time of the day for digestion. For this reason TCM advocates suggest having the main meal including protein at breakfast. The emotions of disgust and despair may be experienced at this time.

9:00 - 11:00 am

Spleen

Said to be the most important digestive organ in TCM, the Spleen meridian directs the processes of digestion, transforming foods into Chi and blood. The Spleen also governs the immune system and allergies may be most pronounced at this time. This time window is good for thinking and working, although jealousy, worry and low self-esteem may also be experienced. 

11:00 am - 1:00 pm

Heart

Palpitations may be noticed during this time and the majority of heart attacks are said to occur during the late morning. This is not a time to place the heart under additional stress by exercising or being exposed to excessive heat. A good time for meeting, talking and eating, although joy and sadness may also occur. 

1:00 - 3:00 pm

Small Intestine

The small intestine is busy digesting lunch and this may be the time when symptoms such as indigestion, abdominal pain and bloating most occur. This time window is good for sorting and organising, although insecurity, vulnerability and abandonment may also be experienced.

3:00 - 5:00 pm

Bladder

The Bladder meridian is associated with the skin and skin irritations and eczema may be noticed during this time. Many people may feel tired and want a nap mid-afternoon and a salty snack such as a bowl of miso soup is said to strengthen the Bladder meridian. Good for storing and reserving, although this time may be associated with timidity.

5:00 - 7:00 pm

Kidney

Tiredness may carry over from Bladder time if the adrenals are depleted (also governed by the Kidney meridian). However, if the adrenals are strong, there may be a second wind of energy. Good for driving and consolidating, although fear and terror may reach a peak. 

7:00 - 9:00 pm

Circulation-Sex

This meridian governs the master glands and reproductive organs. If depleted, low back pain may result arising from the kidneys. Good for socialising, flirting and sex. Negative aspects include being unresponsive and unable to express emotions, feeling hurt, or extremes of joy. 

9:00 - 11:00 pm

Triple Warmer

The Triple Warmer meridian governs the endocrine system and the blood vessels. Headaches or feeling tired and weak during this time may indicate significant arterial repair taking place. Good for relaxing, although may be associated with feelings of hopelessness, confusion, and paranoia. 

11:00 pm - 1:00 am

Gall Bladder

This meridian is associated with regeneration and sleep which is why we are told that the hours before midnight are important! If restless during this time, this indicates that the gallbladder and liver are overwhelmed and the toxins remaining in circulation are acting as an irritant to the brain. Emotions associated with this time window include bitterness and resentment. 

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Did it again this morning. Thought maybe if I called its bluff, it would stop :-)

Calee, I've read many of your posts on other threads, so have vicariously followed your journey. Knowing that you're experiencing the same thing is reassuring. Any idea where I could get more info about the liver detoxing at 3am? I binged it, and nothing came up.

In traditional Chinese medicine, the meridian clock has liver from 1 a.m. to 3 a.m. and lung from 3 am to 5 am. Liver is implicated with any kind of stress, anger, and frustration. Read this page, especially the last 4 paragraphs for more details about the liver in TCM. http://www.yinyanghouse.com/practitioner_members/general-acupuncture/my-liver-what

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I googled some stuff about the liver detoxifying/regenerating around 3am too. Here's the first link that pops up:

http://www.rejuvinstitute.com/why-do-i-always-wake-up-at-3am#.UavueMu9KK0

I've tried magnesium, and it didn't work for me. The magnesium just helped me fall asleep easier; it didn't help me stay asleep. I'm still waking up at 3am. The article mentions a home remedy at the end, but it's not Whole 30 compliant...except for the sea Himalayan salt.

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Have you guys tried magnesium? Natural calm makes an unflavored one that is compliant and there is also one in pill form by Now Foods that Amy S takes. I forget why she takes that one over Natural Calm.

I used to take magnesium citrate, but switched to magnesium oil because I was told that it would be better absorbed into my blood stream. It reduces the frequency and severity of my migraines, but hasn't seemed to have any effect on my sleep. Does Natural Calm affect the body differently? What is in it besides the magnesium?

I take magnesium chelate, this particular one: http://www.amazon.com/gp/product/B000BD0RT0/ref=oh_details_o05_s00_i00?ie=UTF8&psc=1

I take magnesium for blood pressure, and so I chose the kind (and formulation) that the magnesium-for-high-blood-pressure book said works best for that. Also, it reduces the, err, digestive effects of larger doses of some other kinds. I also take baths in magnesium sulfate (epsom salts) on occasion.

Since I take it for blood pressure rather than sleep issues, I don't have anything particular to report about how it helps me stay asleep. I've been a nightwaker all of my life. I do find that in general, when eating Whole30 (and possibly with magnesium), I sleep somewhat better and wake better rested. I do have the occasional experience of waking up having slept more than a few hours straight, and it's infrequent enough that I'm always shocked.

All of that said, I do think that once 3:00 a.m. hits, if I wake up and I know I have to get up at 5:30, basically my day has begun. There's just not much I can do about that. If I wake up at 3:00 and I don't have to get up at any particular time of the morning, I can usually get back to sleep. So there's definitely an aspect of this that has to do with what time I have to get out of bed and start the day. Sometimes this happens to me even if I wake up at 2:00. I'm just done sleeping for the night if my day has to start at 5:30. Too much pressure!!! :lol: This morning I was absolutely astonished that after being awake from 1:46 (I checked) until whenever, I fell back asleep and woke up after it was light out. That was a good night.

So - magnesium has been awesome for my blood pressure. My sleep, however, has a mind of its own.

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Well, prior to starting my Whole 50, I could sleep all night without waking up once.  And I've always been able to sleep 8-9 hours per night.  Sleep was never an issue for me.

 

But around day 20, I started waking up at the exact same time every night (3am).  Since I've only changed what I eat, I can only assume that what I'm eating is what's affecting my sleep (or maybe my hormones).  I may have to try eating a banana with some salt before I go to bed tonight and see if the potassium and glucose from that will help me stay asleep.  

 

I will report back with my findings because this is driving me bonkers.  I take my sleep VERY seriously, because without it, I can't function. 

 

Thanks everyone for the tips, and thanks to @sahmomto2 for bringing this up.  I thought it was just me.  :)

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I was actually guessing on the banana, since the website linked above called for orange juice (for glucose) with cream of tartar (for potassium) and sea salt (for the trace minerals). I don't know whether the banana has enough glucose, but I thought it might, and I know it's high in potassium. Not sure whether starch right before bed is a good idea?

Btw, I woke up this morning at 4:11, 5:36, and 7:00. First time in 10 days that I haven't been awake at 3am, but I was awake twice before time to get up instead of once, so I don't think that's an improvement :-)

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I am on day 3 and am having a terrible time sleeping.  I haven't slept well prior hwever, I am now waking up practically ever hour and tonight my hip and leg pain is so intense I logged on here to see what people recommended, without giving in to my prescription meds.  I stumbled upon this post and am very greatful! 

I don't know if I'm a good guinea pig but am trundling off to the kitchen to eat a banana with salt and take a magnesium tab.  I hope it helps and I most certainly hope you all don't wake up at 3:00 AM!  I am hesitant to make it a nightly thing as this is my first W30, but if I do find some relief tonight I will let y'all know :)

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Oh no, not that I don't think I shouldn't have a banana and mag tabs, I think both are fine.  I need to see if the banana triggers any sort of snacking/dessert type feelings.  Actually after last night I will be taking a couple mag tabs before bed from now on.  I do think it helped!  Since I am fresh to this I am simply trying to examine my cravings and how I emotionally perceive actions around food.

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Well, I did have a banana last evening at the end of dinner (to avoid getting the snackies started by eating it at bedtime). Lo and behold, I slept through the night! I also ate the largest dinner I think I've eaten since I started, because I was trying to focus on eating my biggest meal at breakfast. Wonder which change made the difference?

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