Why You Keep Waking Up at 3 A.M. (And How to Actually Fix It)

Hey mama, if you’re waking up at 3 A.M. and staring at the ceiling like, “What fresh hell is this?” — you’re not alone. It’s not just bad luck; it’s biology. Specifically, your stress hormone cortisol is probably throwing a tantrum when you need it least.

Let’s break it down, no fluff, just facts.

What’s Really Happening at 3 A.M.?

Cortisol is your body’s internal alarm clock. It peaks about 2–3 hours after you fall asleep, hitting its highest point around the 9-hour mark. That’s when it’s supposed to help you wake up feeling refreshed. Better Report

But if you’ve been running on fumes all day — juggling work, kids, life — your cortisol levels are already elevated before you even hit the pillow. So, instead of a smooth wake-up, your body starts pumping out more cortisol around 3 A.M., thinking it’s time to rise and shine. Spoiler: It’s not.

Another sneaky culprit behind those 3 A.M. wake-ups? Blood sugar swings. When your glucose drops too low overnight, your body senses it as a mini “crisis” and spikes cortisol to wake you up and mobilize energy. Research shows that even small dips in blood sugar can trigger this stress response, especially in moms juggling erratic schedules and late-night feedings.

Why This Is a Big Deal

Elevated cortisol at night messes with your sleep cycle. It can:

• Prevent deep sleep: You’re stuck in light sleep, not getting the restorative rest you need.

• Disrupt REM sleep: That’s the sleep that helps with memory, mood, and brain function.

• Increase stress: More cortisol means more stress, which makes it harder to fall back asleep. ptsduk.org

How to Actually Fix It (No, Really)

1. Morning Walks Are Your BFF - Take a 20–30 minute in the morning. Struggling and getting the kids out the door? I hear you - If you can take a morning meeting on a walk, or even just get a few minutes of movement first thing before starting the grind (think some jumping jacks or squats while the coffee is brewing is better than nothing. In a perfect world, you snag another one around sunset or in the late afternoon. Morning walks help lower the cortisol built up overnight, and evening walks help you wind down.

2. Meditate Like a Boss- Even a 10-minute meditation session or whatever you find relaxing, it could be yoga, knitting, or just sitting quietly will make a big difference. (spoiler alert, this doesn't include scrolling IG) This helps regulate cortisol levels and keeps stress in check.

3. Set a Consistent Sleep Schedule- Yes, I know you wanna take turns sleeping in and if you're really in the sleep deprived stages of early postpartum, you gotta survive. But If you're a bit farther out, try go to bed and wake up around the same time every day, even on weekends. This trains your body to follow a natural rhythm, making it easier to fall asleep and stay asleep.

4. Snack Smart - Include a small, balanced snack with protein or healthy fat before bed—think a spoonful of nut butter, Greek yogurt, or a hard-boiled egg. This helps keep blood sugar stable, preventing those cortisol-fueled wake-ups and helping you stay in deep, restorative sleep.

5. Create a Sleep-Inducing Environment -Keep your bedroom cool, dark, and quiet. Invest in blackout curtains and a white noise machine if needed. A peaceful environment signals your body that it’s time to rest- why do you think this is what we do for our kids?

6. Limit Stimulants Before Bed- Avoid caffeine, alcohol, and heavy meals at least 3 hours before bedtime. These can spike cortisol levels and disrupt sleep. ALSO! I know the only time you have to yourself is after the kids go to bed, and I know you wanna eat the snacks and scroll IG. But for the love of she-god get the EFFFFF on your phone at least 15 minutes before bed.

7. Get Out of Bed If You Can’t Sleep- If you wake up in the middle of the night and can’t fall back asleep, get out of bed. Do something relaxing until you feel sleepy. Lying in bed stressing about not sleeping only makes things worse. The Sun

Bonus: Supplements That Might Help***

If you’re looking to give your cortisol levels a little extra TLC, consider these:

• Ashwagandha: May lower cortisol by up to 33% with daily use. Verywell Health

• Magnesium: Helps reduce stress by calming the nervous system.

• Omega-3 Fatty Acids: Decrease inflammation and cortisol by 19%.

• L-Theanine: Found in green tea, has anti-anxiety effects that lower cortisol.

• Vitamin C: Supports adrenal function, showing a 35% reduction in cortisol in clinical studies. Verywell Health

***Always check with your healthcare provider before starting any new supplement.

Bottom Line

Waking up at 3 A.M. isn’t a personal failure; it’s your body’s way of saying, “Hey, I’m stressed.” By implementing these science-backed strategies, you can reset your cortisol rhythm and finally get the restful sleep you deserve. You’ve got this, mama. Now go get in bed!

“Fat-Burning Foods” Are a Lie

Let’s play a game.

Take a shot of espresso every time you see a headline that says:

“Top 5 Fat-Burning Foods You NEED to Eat!”

“Eat THIS Before Bed and Melt Belly Fat Overnight!”

“Boost Your Metabolism with This One Spice!”

If I had a dollar for every time I saw this garbage… I could fund my daughter’s entire preschool education and buy myself a new pair of leggings.

Let’s get one thing clear, mama: Food doesn’t burn body fat. Food is literally energy. That’s what calories are.

So the idea that eating a food can somehow torch your fat for you while you sit on the couch and scroll TikTok? That’s not metabolism.That’s marketing.

Now, before the green tea and cayenne pepper police come for me, let’s break it down:

The “Fat-Burning Food” Scam

What these articles really mean is that certain foods may have a thermic effect (meaning your body uses energy to digest them), or they can help you feel full longer, or balance blood sugar. Cool. Science. I’m here for it. But does eating a few slices of pineapple or drinking lemon water melt belly fat? Nope.

Fat loss comes down to a mix of:

• Energy balance (yes, even without tracking every bite)

• Hormone health

• Muscle mass

• Stress, sleep, and consistency over time

Which brings me to this:

What Moms Actually Need to Focus On

You’ve got better things to do than play detective with Pinterest “fat-burning smoothie” recipes. Let’s simplify. If you're a postpartum (or just plain busy) mom, here's where to put your energy instead:

1. Prioritize Protein at Breakfast

Start your day with 25–35g of protein to stabilize your blood sugar, reduce cravings, and support lean muscle. Yes, even if you’re eating it one-handed while nursing.

2. Eat Fiber Like a Grown-Up

Not for the fat burning. For the blood sugar. For the digestion. For the "not snapping at your kid at 3pm" energy. Think 6–8g of fiber per meal. Beans, veggies, chia, whole grains — you don’t need to juice a celery stalk to be healthy.

3. Strength Train Like You Mean It

Forget the “skinny arms in 5 minutes” workouts. Lifting weights (or just bodyweight to start) builds lean muscle, which helps your body use energy more efficiently. That’s the actual metabolic magic.

4. Walk Like It’s Your Job

Walking is underrated. It reduces stress, supports fat loss, and gets you out of the house. Bonus points if your toddler is strapped in and not throwing goldfish at your head.

5. Sleep When You Can, and Be Kind When You Can’t

Because cortisol, mama. You’re not broken — you’re exhausted. Honor your body’s need for rest, not just punishment.

TL;DR: Fat-Burning Foods Aren’t Real.

But real results come from real habits. No gimmicks. No powders. No metabolism tea required. If you’re tired of the clickbait and want evidence-based, mom-friendly wellness — you’re in the right place.

Want help actually making this doable with your schedule and your snacks?

Check out my Nourished Mama on Demand and my 12-Week Postpartum Weight Loss Accelerator Program to start making it happen!

5 Common Breakfast Mistakes Moms Make (and How to Fix Them)

Mornings as a mom are chaotic. Between getting the kids ready, packing lunches, and dealing with last-minute meltdowns, your own breakfast often takes a backseat. But if you’re trying to lose weight, boost energy, and keep up with your little ones, how you start your day matters.

Here are five common breakfast mistakes moms make and simple fixes to fuel your body without adding stress to your morning routine.

1. Skipping Breakfast or Just Drinking Coffee

The Mistake:

You’re running late, so you grab a coffee and call it breakfast. But an empty stomach and caffeine spike set you up for energy crashes, cravings, and mood swings later in the day.

The Fix:

You don’t need a sit-down meal, but you do need something with protein and fiber to keep blood sugar stable. Try a protein smoothie, Greek yogurt with berries, or a boiled egg with avocado toast—easy options that take less than five minutes.

2. Not Eating Enough Protein

The Mistake:

A bowl of cereal or a piece of toast might be quick, but they’re mostly carbs, which digest quickly and leave you hungry again by 10 a.m.

The Fix:

Aim for at least 20-30 grams of protein at breakfast. Some easy, high-protein options:

• Scrambled eggs with cheese and a side of fruit

• A protein shake with almond milk and frozen berries

• Cottage cheese with flaxseeds and a handful of nuts

Protein helps keep you full longer and stabilizes blood sugar, so you’re not reaching for snacks all morning.

3. Letting the Kids Eat But Not Yourself

The Mistake:

You prepare a balanced breakfast for your kids, but you’re so busy managing their chaos that you forget to eat—or you just pick at their leftovers.

The Fix:

Make your breakfast just as much of a priority as theirs. Prep something simple the night before, like overnight oats or egg muffins, so all you have to do is grab and eat.

4. Choosing 'Kid-Friendly' Breakfasts That Leave You Hungry

The Mistake:

Eating the same breakfast as your kids—like waffles, toast, or sugary yogurt—might be convenient, but these don’t provide the balanced fuel you need.

The Fix:

If you’re eating what they eat, make it work for you:

• Add peanut butter & chia seeds to toast for protein and fiber

• Swap sugary cereal for Greek yogurt + granola

• Pair waffles with eggs or a protein shake to balance it out

5. Eating Too Little (Then Overeating Later)

The Mistake:

You try to keep breakfast “light” because you’re focused on weight loss—but by mid-afternoon, you’re starving and end up over-snacking or making poor choices.

The Fix:

Front-loading your day with enough food prevents cravings and overeating later. Focus on a balanced breakfast with protein, healthy fats, and fiber so your energy lasts.

Your Breakfast Sets the Tone for the Day

Skipping breakfast or choosing the wrong foods can leave you feeling tired, cranky, and stuck in a cycle of cravings. But with a few simple shifts, you can start your day feeling full, energized, and in control.

Need easy, high-protein breakfast ideas that fit into your busy mom life? Check out this blog or my shop to see more inspiration and free meal plans.