How To Stop Waking Up At 3 AM: Complete Guide To Fixing Cortisol & Middle-Of-The-Night Wake-Ups

Falling Asleep Was Easy. Staying Asleep Was Impossible.

I used to dread going to bed.

Not because I couldn’t fall asleep—falling asleep was the easy part. Pop a melatonin, lights out in 15 minutes.

But staying asleep? That was the nightmare.

1:00 a.m. — wide awake.
2:30 a.m. — wide awake again.
4:00 a.m. — staring at the ceiling.
5:30 a.m. — maybe drift off.
6:30 a.m. — alarm goes off.

Every. Single. Night.

My mind would race. Replaying conversations from the day. Worrying about work deadlines, finances, things with the kids. Stuff completely out of my control at 3am.

And when the frustration hit, I’d grab my phone and doom scroll. Which, of course, made everything worse.

This went on for months during one of the most stressful periods of my life. Everything hitting at once.

I wasn’t just tired. I was bone-deep exhausted.

My focus was gone. My training fell apart. I snapped at people for no reason. Coffee kept me functional, but it probably made things worse.

And here’s what frustrated me most—I thought I was doing the right things. Melatonin, magnesium, dark room, consistent bedtime.

But I was missing the bigger picture. I wasn’t addressing what was actually keeping me awake.

If you’re nodding right now, I see you because I’ve been there.

And I want to show you what actually fixed it.

Spoiler: it wasn’t a magic pill. It was understanding why I was waking up—and fixing the root causes one by one…

Why You Wake Up at 3AM: Understanding Cortisol and Sleep

For a long time, I thought I had insomnia.

I didn’t. I had something called sleep maintenance insomnia—the inability to stay asleep.

After months of reading studies and talking to my doctor, I found the real culprit:

Cortisol Dysregulation

Your Cortisol Curve (And Why Mine Was Broken)

Okay, quick science lesson (I promise it’s relevant): Your body has a stress hormone called cortisol, and it’s supposed to follow a specific pattern throughout the day.

Normal cortisol rhythm:

• Lowest between 11 p.m.–3 a.m. (deep sleep window)
• Rises between 4–6 a.m. (wake-up signal)
• Peaks around 8–9 a.m.
• Gradually drops during the day

My cortisol rhythm:

Completely backwards.

Random spikes at 2 a.m. and 4 a.m. Adrenal system in overdrive. Exhausted by morning.

When cortisol spikes at 2am, your body literally thinks you’re being chased by a bear. Fight-or-flight mode activates. Heart rate goes up. Brain turns on. And now you’re wide awake thinking about that email you forgot to send.

And good luck falling back asleep when your brain thinks there’s a threat.

What Causes Cortisol to Spike at Night

I had to get real with myself about this:

1. Chronic Stress

Work pressure, financial worry, family stress—it was relentless. My body was living in a constant stress loop. The HPA axis (hypothalamus–pituitary–adrenal system) never got to rest.

2. Blood Sugar Crashes

I’d eat dinner around 6pm, then late at night—right before bed—I’d hit the cookies or ice cream. Blood sugar would spike hard, then crash a few hours later.

What happens when blood sugar tanks? Your body dumps cortisol to stabilize it.

Boom—wide awake at 2am.

3. Caffeine Too Late in the Day

I was that guy drinking coffee at 3pm. Sometimes 4pm. “Just need one more to get through the afternoon.”

Problem? Caffeine sticks around for 5-6 hours. So that 3pm coffee? Still 50% active when I’m trying to sleep at 10pm. Whoops.

4. No Morning Light or Movement

I’d roll out of bed straight to my laptop. No light. No movement. My body had no clue what time of day it was. Cortisol production stayed chaotic.

5. Revenge Bedtime Procrastination

Because my days were stressful, I’d “decompress” with Netflix or Instagram until midnight. Blue light killed melatonin. The content kept my brain stimulated.

I was sabotaging my sleep in the name of relaxation.

The Brutal Truth I Had to Accept

Look, I’m going to be straight with you: There’s no magic pill. Not DSIP. Not Epithalon. Not even melatonin. And trust me—I WANTED there to be. I tried to shortcut this so many times.

You can’t out-supplement a broken lifestyle.

You can’t pound coffee at 4pm, eat pizza at 10pm, scroll TikTok until midnight, and expect DSIP to save you. It doesn’t work like that.

Peptides and supplements amplify what’s working—they don’t replace the fundamentals.

When I finally accepted that—when I stopped looking for the shortcut and started fixing the actual problems—things changed fast.

How to Stop Waking Up at 3AM: Daytime Habits That Fix Your Nights

Here’s what most people get wrong about sleep:

They only think about what they do at night.

But your sleep quality is determined by what you do during the day.

If you’re sedentary, stressed, drinking caffeine late, eating poorly, and never seeing sunlight—no amount of melatonin or magnesium is going to fix your sleep.

Here’s what I changed. And I’m not going to lie—some of it was hard during the most stressful period of my life.

But it worked.

1. Morning Sunlight (Non-Negotiable)

This was the single biggest game-changer for fixing my sleep maintenance insomnia.

What I did:

Within 30 minutes of waking up, I’d get outside for 15-20 minutes. No sunglasses—the light needs to hit your eyes directly. No phone—just me and the sunrise. Even on cloudy days.

This simple habit resets your circadian rhythm. It tells your body “it’s time to wake up” and starts a timer for melatonin production 14-16 hours later—which means better sleep that night.

After one week, something shifted: I actually felt tired at 10pm. Like, genuinely sleepy. Not forcing it. For the first time in years.

After two weeks, I started sleeping through part of the night.

This alone didn’t fix everything, but it laid the foundation.

2. Movement Throughout the Day

Here’s the thing about stress hormones—they’re designed to be burned off through movement. Back when we were cavemen, stress meant “run from the tiger.” You’d move, the hormones would clear, you’d calm down.

But when you sit at a desk for 10 hours? Those hormones just accumulate. They never get metabolized. No wonder you can’t sleep.

What I did:

• Minimum 10,000 steps per day (tracked it obsessively)
• Morning walk (combined with sunlight)
• Gym 4-5x per week (lifting, not just cardio)
• Evening walk after dinner (helped cortisol taper naturally)

Did I want to do this when I was stressed and exhausted? No.

Did it help? Massively.

Physical fatigue signals your body that it’s time to rest and repair at night. Without it, your body doesn’t have a reason to enter deep sleep.

3. Last Caffeine by 2pm (This Was Brutal)

I was a 3-4 cup per day guy. Often drinking coffee until 3 or 4pm to push through the afternoon slump.

The problem:

Caffeine’s half-life is 5-6 hours. Coffee at 3pm = 50% still in your system at 9pm.

You might still fall asleep, but your sleep architecture is wrecked. You wake up more frequently.

What I did:

Cut off caffeine at 2pm. Period.

Not gonna lie—the first week of cutting coffee at 2pm was rough. I hit a wall around 3pm. But by week two, my energy leveled out naturally. And my sleep? Night and day difference.

4. Last Meal 3+ Hours Before Bed

I used to eat dinner at 7pm, then snack until 10pm.

The problems:

Problem 1: Insulin spike late at night interferes with melatonin production.

When you eat, insulin rises. Insulin and melatonin compete. Your body can’t produce good melatonin when insulin is elevated.

Problem 2: Blood sugar crash at 2-4am.

Late-night carbs cause blood sugar to spike, then crash in the middle of the night. Your body releases cortisol to stabilize it. Wake-up time.

What I did:

• Last meal by 7pm
• High-protein, moderate-fat dinner (slows digestion, stabilizes blood sugar)
• No snacks after dinner
• If I was genuinely hungry before bed: small handful of almonds or spoonful of nut butter (protein/fat, no carbs)

This stopped the 2-4am blood sugar crashes cold.

5. No Screens After 9pm

I was scrolling Instagram, watching Netflix, checking email until 11pm every night.

The problem:

Blue light suppresses melatonin production. Your brain thinks it’s daytime.

Even with blue light blockers, the content keeps your mind activated.

What I did:

• Screens off by 9pm
• Read actual books instead (not Kindle—the backlight still affects you)
• Journaling (helped process the day’s stress instead of ruminating in bed)
• Stretching or light yoga

Was this hard during a stressful time? Yes.

Did it help me sleep? Absolutely.

6. Consistent Bedtime (Even on Weekends)

I was going to bed anywhere between 10pm and 1am depending on the day.

The problem:

Inconsistent sleep schedule confuses your circadian rhythm. Your body doesn’t know when to release melatonin or when to wake up.

What I did:

I picked 10:30pm and stuck to it. Every night. Even weekends. Even when I “wasn’t tired.”

Within two weeks, my body started getting sleepy at 10pm like clockwork. Consistency is boring, but it works.

The Result of Changing Daytime Habits:

After 3 weeks of being disciplined about these changes:

✅ Falling asleep faster (down to 10-15 min)
✅ Waking up less (from 4-5x per night to 1-2x)
✅ Falling back asleep faster when I did wake
✅ Feeling more rested in the morning

Was I fixed? No.

I was still waking up once or twice. Still had nights where my mind raced.

But I went from “completely broken” to “functional with room for improvement.”

And that’s when I added supplements and peptides.

Best Supplements for Sleep Maintenance: What Actually Works

Before I fixed my habits, supplements did basically nothing. I’d take magnesium and still wake up five times.

But once I had the foundation in place? Holy shit. Game-changer.

Here’s what worked.

The Foundation Stack (I Take These Every Night)

1. Magnesium Glycinate (600mg before bed)

Most people are magnesium deficient and don’t even know it. I without a doubt was one of those poeple. 

What it does:

• Blunts cortisol response to stress
• Activates GABA receptors (calming neurotransmitter)
• Relaxes muscles and nervous system

Magnesium calms your nervous system down—basically tells your brain “you can relax now.”

Within a week, I noticed I felt calmer before bed instead of wired.

Glycinate form is key—it’s the most absorbable and doesn’t cause digestive issues like other forms.

2. L-Theanine (400mg before bed)

This is the compound in green tea that makes you feel calm but alert.

What it does:

• Increases GABA, serotonin, dopamine (calming brain chemicals)
• Reduces cortisol and anxiety
• Calms racing thoughts

This was huge for me during high-stress periods. My mind would race at night replaying the day.

L-Theanine didn’t sedate me, but it quieted my brain enough that I could actually relax.

3. Phosphatidylserine (600mg before bed)

This one specifically targets cortisol.

What it does:

• Directly lowers cortisol levels (clinically proven)
• Blunts nighttime cortisol spikes
• Particularly effective for 3am wake-ups

After adding this, my 3am wake-ups went from “every night” to “2-3x per week.”

Natural Ways to Lower Cortisol at Night: Advanced Additions

During the absolute worst of the stress, I added:

4. Ashwagandha KSM-66 (600mg daily, split AM/PM)

What it does:

• Lowers cortisol by 25-30% (clinically proven)
• Adaptogen = helps your body handle stress better
• Improves sleep quality

I took 300mg in the morning and 300mg at night with food.

Within 2 weeks, I felt noticeably less “on edge” all day. And my sleep improved even more.

Note: I cycled this—8 weeks on, 2 weeks off. It can affect thyroid in some people if taken continuously.

5. Apigenin (50mg before bed)

This is the active compound in chamomile tea, but way more potent.

What it does:

• Binds to GABA receptors (like benzos, but gentle and non-addictive)
• Reduces cortisol
• Promotes sleep onset

I’d take this on nights when I knew I was particularly stressed (like before a big presentation or stressful meeting).

It worked within 30-45 minutes. Just felt… calmer.

6. Glycine (5g before bed)

This is an amino acid that lowers your core body temperature.

What it does:

• Cooler body temperature = deeper sleep
• Increases serotonin (improves sleep quality)
• Bonus: collagen building, gut health

I mix 5g powder in water before bed.

After adding this, I noticed fewer wake-ups and deeper sleep (tracked with Oura ring—my deep sleep % went up).

Best Peptides for Sleep: What Finally Got Me Sleeping Through the Night

Okay, here’s the part you’ve been waiting for.

Did peptides fix my sleep? Yes.

But only after I fixed everything else first.

Let me be very clear: If I had taken these peptides without fixing my daytime habits and adding foundational supplements, they wouldn’t have worked nearly as well.

Peptides aren’t magic. They’re tools that amplify what’s already working.

Here’s how I think about each peptide:

DSIP = stops you from waking up
CJC/Ipa = makes your sleep deeper and more restorative
Selank = quiets your racing mind so you can fall asleep
Epithalon = resets your entire sleep-wake cycle

You don’t need all of them. But each one solves a specific problem.

For me? I use DSIP and CJC/Ipa consistently (3x per week each). I add Selank during high-stress periods. And I cycle Epithalon 2-3 times per year to keep my circadian rhythm aligned.

Here’s what I used.

DSIP Peptide for Sleep: The 3AM Wake-Up Solution

This is the peptide that finally stopped my 3am wake-ups.

What it does:

• Promotes deep, restorative sleep
• Reduces nighttime cortisol spikes
• Improves sleep maintenance (staying asleep)

My protocol:

• 200mcg SubQ injection before bed
• 3x per week (Monday, Wednesday, Friday)
• 30-45 minutes before bed

What happened:

Week 1: Still woke up once or twice, but I’d fall back asleep in 15 minutes instead of lying there for an hour.

Week 2: Most nights, I’d only wake up once. Some nights, not at all.

Week 3-4: I slept 7-8 hours straight. No wake-ups. I actually woke up RESTED.

I can’t explain how good that felt after months of broken sleep. It was like getting my life back.

For the first time in months, I didn’t dread going to bed.

Important notes:

• DSIP helps you stay asleep, not fall asleep faster
• If you have trouble falling asleep initially, this won’t fix that
• Works best when combined with good sleep hygiene

CJC-1295 + Ipamorelin for Deep Sleep

This combo didn’t just help me stay asleep—it made my sleep deeper and more restorative.

What it does:

• Stimulates natural growth hormone release
• GH peaks during the first few hours of sleep (your deep sleep window)
• Deeper sleep = better recovery, tissue repair, fat loss
• Wake up feeling actually refreshed, not just “not tired”

My protocol:

• 100mcg each (CJC + Ipamorelin) SubQ before bed
• 5-6x per week
• Right before bed, 30 minutes after DSIP

What happened:

I was already sleeping through the night with DSIP. But adding CJC/Ipa took the quality of that sleep to another level.

My Oura Ring showed it: deep sleep percentage went up 15-20%.

I’d wake up feeling recovered. Muscle soreness was gone. Training performance improved. I looked better (leaner, more muscle definition).

The difference between DSIP and CJC/Ipa:

• DSIP = helps you stay asleep (stops the wake-ups)
• CJC/Ipa = makes the sleep you’re getting deeper and more restorative

You want both.

DSIP keeps you asleep. CJC/Ipa makes that sleep count.

Selank Peptide: For Racing Thoughts and Stress-Driven Insomnia

If your mind races at night, this is the peptide you need.

During the absolute worst of my stress—work pressure, family stuff, financial worry—I added Selank to the stack.

What it does:

• Reduces anxiety and mental chatter
• Calms racing thoughts without sedation
• Promotes relaxation and emotional balance
• Works on GABA and serotonin pathways (calming brain chemicals)

My protocol:

• 300mcg SubQ in the early evening (around 6-7pm)
• 2-3x per week on particularly stressful days
• 4-6 week cycles, then take a break

What happened:

On nights I took Selank, my brain would actually quiet down.

Instead of lying in bed replaying the day or worrying about tomorrow, I could read a book and actually relax. My nervous system would downshift instead of staying in overdrive.

Selank helped me fall asleep easier. DSIP helped me stay asleep.

Together? Game over. Finally sleeping like a normal person again.

Who needs Selank:

• Your sleep issues are driven by stress/anxiety
• Your mind races when you lie down
• You can’t “turn off” your thoughts at night
• Work stress, family pressure, financial worry keeping you up

If that’s you, Selank is worth trying.

Epithalon: Resetting Your Circadian Rhythm

After a few months of DSIP and CJC/Ipa, my sleep was way better. But I wanted to address the root cause—my circadian rhythm was still off.

What Epithalon does:

• Regulates pineal gland function
• Normalizes melatonin production
• Resets your circadian rhythm
• Bonus: telomere protection (longevity benefits)

My protocol:

• 2mg SubQ injection before bed
• Every night for 10 days (short cycle)
• I do this 2-3x per year

What happened:

By day 5-6 of the cycle, I started feeling naturally tired at 10pm. Not forced—just genuinely sleepy.

After the 10-day cycle ended, those improvements stuck. My body had recalibrated.

Think of Epithalon as a “reset button” for your sleep-wake cycle.

You don’t take it ongoing. You cycle it to recalibrate, then maintain with lifestyle and DSIP.

My Complete Sleep Protocol (At 54, Sleeping Better Than Ever)

Here’s what I do now that my sleep is dialed in:

Every night:

• Magnesium Glycinate 600mg
• L-Theanine 400mg
• Phosphatidylserine 600mg
• Glycine 5g
• 10:30pm bedtime (non-negotiable)

3x per week (Mon/Wed/Fri):

• DSIP 200mcg before bed (stops wake-ups)
• CJC-1295 + Ipamorelin 100mcg each before bed (deepens sleep, enhances recovery)

2-3x per week (as needed for stress):

• Selank 300mcg early evening (calms racing mind)

A few cycles per year:

• Epithalon 2mg nightly for 10 days (resets circadian rhythm)

Daily habits:

• Morning sunlight (15-20 min)
• 10k steps
• Last caffeine by 2pm
• Last meal by 7pm
• Screens off by 9pm

Result: ✅ Sleep: 7-8 hours uninterrupted
✅ Deep sleep: 15-20% higher than before
✅ Wake naturally at 6am feeling recovered
✅ No racing mind at night
✅ Better recovery, energy, focus during the day

I don’t dread going to bed anymore.

In fact, I look forward to it.

How to Fix Sleep Maintenance Insomnia: The Realistic 4-Phase Game Plan

If you’re where I was—waking up multiple times a night, exhausted, dreading sleep—here’s what I’d recommend:

Don’t try to do everything at once.

You’ll get overwhelmed and quit.

Instead, layer interventions over 4-6 weeks.

Phase 1: Fix Daytime Habits First (Weeks 1-2) — Yeah, It’s Boring, But It Works

Start here. This is non-negotiable.

Add:

• Morning sunlight (15-30 min within 1 hour of waking)
• 10k steps per day
• Last caffeine by 2pm
• Consistent bedtime (10-11pm)
• Last meal 3 hours before bed
• No screens after 9pm

Don’t add supplements or peptides yet. Just fix the basics.

Phase 2: Add Foundation Supplements (Weeks 3-4)

Once habits are consistent, add:

• Magnesium Glycinate 400-600mg before bed
• L-Theanine 200-400mg before bed
• Phosphatidylserine 300-600mg before bed

Take all three together, 30-60 minutes before bed.

Phase 3: Optimize If Needed (Weeks 5-6)

If you’re still waking up 1-2x per night, add:

• Ashwagandha 600mg daily (split AM/PM)
• Apigenin 50mg before bed
• Glycine 3-5g before bed

Phase 4: Add Peptides for Root Cause Fix (Week 7+)

If you’ve done everything above and you’re still not sleeping through the night:

Start with DSIP + CJC/Ipa:

• DSIP 100-200mcg SubQ before bed, 3x/week (stops wake-ups)
• CJC-1295 + Ipamorelin 100mcg each SubQ before bed, 3x/week (deepens sleep)
• Give it 3-4 weeks to assess

Add Selank if stress/anxiety is driving your sleep issues:

• 300mcg SubQ early evening (6-7pm)
• 2-3x per week as needed
• 4-6 week cycles

Add Epithalon cycles to reset circadian rhythm:

• 1-2mg SubQ nightly for 10-20 days
• 2-3x per year

Where I Get My Peptides

I get all my peptides from BioEdge Research Labs. Third-party tested (you can see the COAs), US-based manufacturers that follow cGMP protocols. Quality matters when you’re injecting something, and these guys deliver.

For sleep specifically, I use:

• DSIP – stops middle-of-the-night wake-ups
• Epithalon – resets circadian rhythm (2-3 cycles per year)
• CJC-1295 + Ipamorelin – deepens sleep, enhances recovery
• Selank – calms racing mind on stressful days

Shop BioEdge Research Labs → (Use code PEP10 for 10% off)

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