Natural Stacks - April 30, 2026

3 tips to sleep through the night

Feeling tired, wired, and anxious at night?

Why Should You Care About Blood Sugar?

When blood sugar spikes and then crashes during the night, your body releases cortisol and adrenaline to bring glucose levels back up.

These are alerting hormones. They're meant to mobilize you in a threat situation, not send you back to sleep.

The result is that you wake up, often with a racing mind or a sense of vague anxiety, and struggle to fall back asleep.

A 2023 study published in NPJ Digital Medicine tracked continuous glucose monitors in healthy subjects and found that higher overnight glucose variability resulted in much worse sleep quality.

This means more waking up at 3 AM, tossing and turning, and less deep sleep cycles.

Why This Problem Gets Worse as You Age

As we get older, the body naturally becomes less efficient at regulating glucose and responding to insulin.

Muscle mass tends to decline with age, activity levels often decrease, and stress can accumulate over time… all of which can make blood sugar less stable.

For women, hormonal shifts during perimenopause and menopause can amplify this even more. Estrogen declines, causing insulin sensitivity to decrease, making spikes and crashes more noticeable. This results in more sleepless nights.

3 Simple Tips to Sleep Through the Night

It’s not all bad though. There are simple tricks to support sleep quality, directly and indirectly by promoting healthy glucose levels in the body.

Here are a few tips to help:

1. Eat your last meal at least 2-3 hours before bed. Even a modest blood sugar spike close to sleep can trigger that overnight cortisol response.

2. Prioritize protein and healthy fats in the evening over simple carbohydrates. Proteins and healthy fats stabilize blood glucose far more effectively.

3. Support your nervous system's ability to wind down.* Magnesium plays a direct role in GABA regulation, your brain's primary calming neurotransmitter, and supports the relaxation that allows deep sleep to happen.*

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.