3am wake-ups may be linked to a 'healthy' diet.

Experts report that drops in overnight blood sugar and eating late or high‑GI evening meals can trigger awakenings around 3am, and some studies associate higher evening fibre with more deep sleep.

Many people wake at about 3am and then feel tired and foggy the next morning. Researchers and nutritionists link fragmented night sleep to metabolic effects and changes in hormones. The article highlights that what and when people eat — including carbohydrate quality, evening protein and fibre intake — can influence overnight physiology. Several journal studies are cited to show connections between evening eating patterns and sleep quality. What is known: - Overnight drops in blood sugar are reported as a common cause of early awakenings, and high‑glycaemic evening meals have been linked to faster sleep onset but earlier waking. - Eating close to bedtime is reported as delaying melatonin production and is associated with delayed sleep and more frequent awakenings. - Large amounts of protein late in the day are reported to raise alertness and core body temperature, which can be associated with more awakenings. - Higher dietary fibre intake in the evening has been associated with more slow‑wave (deep) sleep, while lower fibre has been linked with lighter, more fragmented sleep. Summary: Dietary patterns described in the article — timing of the last meal, carbohydrate quality, evening protein load and fibre — are reported to influence hormones, blood sugar and gut factors that affect sleep. Undetermined at this time.