The 4:00 AM Wake‑Up Call I Couldn’t Ignore

I was doing everything I teach my clients to do.

I ate dinner early enough to digest before bed. I got sunlight first thing in the morning. I shut down screens at least an hour before sleep. I had a nighttime ritual I genuinely loved.

And still, I was waking up at least twice a night.

Almost every morning, it was the same story. Around 4:00 AM, I’d wake up and feel wide awake. My mind would start running, as if my body had decided the day had begun. I’d go through my breathing, my mantras, my “don’t worry about it” practices, all the tools I share and trust, but nothing worked.

That’s when I knew this wasn’t a mindset issue.

Something deeper was happening.

When "Doing Everything Right" Still Isn't Enough

I had other signs that told me I couldn’t ignore this.

Heartburn that made no sense. Digestion that felt off. Subtle symptoms that didn’t line up with how well I take care of myself.

And here’s the thing, I do take care of myself.

I’ve spent over 25 years studying and working in health, fitness, and wellness. I’m a certified health coach, a movement specialist, and the creator of the 6 Pillars of Wellness. A framework that’s helped hundreds of women across the country build strength, energy, and confidence in midlife.

So when my own body kept tapping me on the shoulder, I listened.

I decided to invest in working with a functional‑medicine doctor. And when I say invest, I mean it cost about as much as a very nice trip to Europe for two.

I wasn’t dabbling. I wanted answers.

What the Data Revealed

After extensive testing, the picture became clearer.

I was experiencing nocturnal hypoglycemia — low blood sugar during the night.

I wore my Oura ring as usual, and my doctor had me wear a continuous glucose monitor (CGM) for several months. Almost every morning, right around 4:00 AM, my glucose would drop into the 40s. At the same time, my heart rate would dip significantly.

No wonder my body was waking me up.

Low blood sugar during sleep is known to trigger a stress response — releasing cortisol and adrenaline — which can show up as racing thoughts, sudden wake‑ups, or that feeling of being “wired but tired.” Research shows that overnight blood‑sugar variability is closely linked with disrupted sleep and early‑morning awakenings.

Studies using CGM technology have found that poor sleep quality and late sleep timing are associated with greater glucose fluctuations overnight, reinforcing that sleep and blood sugar are deeply connected.

Why This Was Happening (For Me)

In my case, there were a few contributing factors.

I have gut dysbiosis, which can influence inflammation and glucose regulation. And in 2020, I suffered a head injury in a biking accident. My doctor explained that while the brain is repairing and “cleaning house” during sleep, it has high energy demands. Ongoing inflammation from a prior injury may increase glucose needs overnight.

The theory was simple and biologically plausible: my brain was using more glucose at night, my blood sugar was dropping too low, and my body was waking me up to protect me.

Not because I was broken.

Because my body was doing its job.

The Intermittent Fasting Reality Check

This is where things got interesting.

I’ve practiced intermittent fasting. I’ve taught intermittent fasting. And I still believe it can be incredibly helpful for many people.

But we are all bioindividual.

What supports one woman can completely undermine another.

Research shows that while intermittent fasting can improve insulin sensitivity for some, longer fasting windows or very early dinners can increase glucose variability and disrupt sleep in others, especially in midlife.

For most people, I still teach that once dinner is done, the “kitchen is closed.”

But for me, that rule needed an exception.

The Deviled Egg That Changed My Sleep

My doctor recommended something that felt almost too simple.

A small snack — about 70–90 calories — made up of protein and fat, eaten 30–60 minutes before bed.

Protein and fat slow digestion and help prevent sharp rises and drops in blood sugar. Research shows that meals and snacks higher in protein and fat lead to more stable glucose responses compared to low‑protein, high‑carbohydrate options.

That’s where the deviled egg came in.

Or sometimes a spoonful of plain Greek yogurt with a walnut.

Nothing fancy. Nothing extreme.

And it worked.

My overnight glucose stabilized. The 4:00 AM wake‑ups eased. My sleep became deeper and more restorative.

How To Know If Blood Sugar Is Affecting Your Sleep

In my world, we always assess.

If you’ve addressed light exposure, screen time, routines, stress, and sleep hygiene — and you’re still waking up wired in the middle of the night — blood sugar is often the missing piece.

Many women fight this without realizing it.

That’s why I created STEADY: Your Foundational Approach to Energy, Weight Loss, and Better Sleep After 50.

Inside STEADY, I teach women how to stabilize blood sugar gently and sustainably, without restriction, obsession, or extremes, because steady blood sugar supports:

• deeper sleep
• more consistent energy
• fewer cravings
• easier body‑composition changes
• calmer moods

And if you’re applying these strategies and still struggling, that’s often a sign that something deeper may need support.

A Gentle Place to Start Tonight

If this story feels familiar, consider this simple experiment.

About an hour before bed, try a small protein‑ and fat‑rich snack:

• a deviled egg
• plain Greek yogurt with a walnut
• a few bites of cottage cheese with olive oil

Then notice.

Your body is always giving you feedback.

Sometimes it just needs a different kind of support.

A Quick Note

This article shares my personal experience and education as a health coach. It is not medical advice. If you suspect blood‑sugar issues or ongoing sleep disruption, please consult your healthcare provider before making changes.

Your body is not the problem.

It’s asking for steadiness.

And sometimes, that’s where everything begins.

About Maria

Maria helps women 50+ lose weight, build muscle, improve energy and sleep, and reduce aches and pains so they can live active, healthy lives long term. Her work focuses on building muscle safely and keeping blood sugar steady.