⏰ Waking Through the Night
Nighttime cortisol / glucose swings
Wake at 3–4am, hard to fall back asleep.
Stabilise the evening — no alcohol, and don't eat too late.
Nighttime cortisol and glucose swings, plus alcohol, drive the 3 am wake; small evening changes fix it.
Move — the mechanics that fix it: Stabilise evening
Avoid alcohol and late sugar; magnesium/glycine; manage stress load.
- Isometric Chest Squeezes
- Isometric Wipers
- Back Flyes - With Bands
Fuel — foods to fuel it
- Spinach (cooked) (local SG)
- Pumpkin seeds (local SG)
- Tofu (firm) (local SG)
- Almonds (local SG)
- Oats (rolled, dry) (local SG)
- Sweet potato (baked) (local SG)
Daily nutrient targets: magnesium: 400mg (goal), sugar: 25g (limit), glycine: 10g (goal)
Stack — evidence-ranked compounds
- Magnesium — ★★★★☆
- Glycine — ★★★☆☆
- Ashwagandha (Withania somnifera) — ★★★★☆
- DSIP (Delta Sleep-Inducing Peptide, Emideltide) — ★★☆☆☆
- Modafinil / Armodafinil — ★★★★★
- Melatonin — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes waking through the night?
Nighttime cortisol / glucose swings. Wake at 3–4am, hard to fall back asleep.
What exercises help waking through the night?
Key movements: Isometric Chest Squeezes, Isometric Wipers, Back Flyes - With Bands.
What should you eat for waking through the night?
Foods that support it: Spinach (cooked), Pumpkin seeds, Tofu (firm), Almonds, Oats (rolled, dry).
What supplements help waking through the night?
Evidence-ranked options: Magnesium, Glycine, Ashwagandha (Withania somnifera), DSIP (Delta Sleep-Inducing Peptide, Emideltide), Modafinil / Armodafinil.