If you find yourself wide awake in the early hours of the morning, you may not be alone in your struggle. According to longevity influencer and author Dave Asprey, fluctuations in blood sugar could be the hidden cause behind this widespread issue related to sleep.

In a video shared with his million-strong Instagram following, Asprey explained that waking up between 3 and 5 a.m. often results from a dip in blood glucose levels. This drop triggers the release of stress hormones like cortisol and adrenaline, which are responsible for jolting you awake. “For most people who wake up between 3 and 5 a.m. and can’t go back to sleep, it is usually [due to a] crash in your blood sugar,” he said.

Hormonal surges prevent quality sleep

Asprey elaborates that the body responds to low blood sugar by releasing stored glucose from the liver. However, this action also spikes cortisol and adrenaline, which can prevent you from slipping back into restful sleep. “The problem is, cortisol and adrenaline wake you up. While the brain gets what it wants, you don’t get your sleep,” Asprey explained. Research supports this theory, linking chronic stress to elevated cortisol and adrenaline levels, both of which interfere with the body’s natural sleep-wake cycle.

Asprey’s Solution: The right bedtime snack

While many experts advise against eating close to bedtime, Asprey suggests that a small, carefully chosen snack might prevent blood sugar crashes and help keep you asleep. He recommends a snack containing raw honey, collagen, MCT oil, or a combination of all three. MCT oil, found in coconut oil, provides a source of fat that delivers sustained energy without spiking blood sugar. Research indicates these options may help maintain steady glucose levels through the night, reducing the chances of a sleep-disrupting crash.

More than just sleep: Asprey’s anti-aging mission

Asprey’s interest in longevity goes far beyond better sleep. Known for his extensive investment in anti-aging technology, the 50-year-old has reportedly spent over $2 million in his pursuit of reversing the aging process.

According to his own lab tests, Asprey claims his biological age measures at 39, and he predicts he could live to be 180. While that’s a bold goal, Asprey’s focus on optimizing sleep and health has resonated with his followers and opened up new discussions around sleep science and longevity. Whether or not living to 180 is the goal, Asprey’s insights may provide a practical solution for those seeking uninterrupted rest.