Re-Release: Why You’re Waking Up at 3 AM (and How to Fix It)

Welcome back to the Dr. Kinney Show! Have you ever fallen asleep easily but found yourself wide awake between 1 and 4 AM—unable to fall back asleep? If so, you’re not alone! Many of my patients struggle with this, and in this episode, I’m diving into why this happens and what you can do to fix it.

Waking up in the middle of the night is often linked to cortisol imbalances, stress, and circadian rhythm disruptions. While many people try to fix it by taking sleep aids before bed, the real key is resetting your body’s natural sleep-wake cycle.

In Today’s Episode We Discuss:

• Why a surge in cortisol often wakes you up at 3 AM
• How stress and adrenal imbalances throw off your sleep cycle
• Why melatonin and cortisol work in opposition (and how to balance them)
• The best bedtime routine to support deeper sleep
• How morning sunlight exposure can reset your circadian rhythm
• The role of adrenal support and relaxation techniques in fixing nighttime wake-ups
• A simple 10-minute “toes up” practice to calm your nervous system

If you’ve been struggling with restless nights, stress, or waking up too early, this episode is packed with actionable strategies to help you regulate your sleep and wake up feeling refreshed.

Dr. Kinney’s Sleep Reset Formula:

1️⃣ Limit screens before bed (reduce blue light exposure)
2️⃣ Try a small dose of melatonin (1-3mg) to regulate sleep-wake timing
3️⃣ Get natural morning sunlight before 10 AM (or use a lightbox)
4️⃣ Support your adrenals with adaptogens, B vitamins, and magnesium
5️⃣ Practice relaxation during the day (Dr. Kinney’s “toes up” method)

Give these strategies a few weeks, and you’ll notice a big difference in your sleep quality!

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• Work with me: www.drerinkinney.com
• Follow me on Instagram: @drkinney for more sleep and health tips
• Listen to past episodes on stress, adrenal health, and sleep optimization