The 3 AM Wake-Ups That Made No Sense

How Hormones Hijack Your Sleep (And What Finally Helped Me)

For over a year, I kept waking up at 3 AM for no reason. I’d fall asleep fine around 11, but like clockwork, I’d be wide awake in the middle of the night with my heart slightly racing and my mind already spinning.

Not every night, but often enough that it started feeling normal.

I tried everything: better sleep hygiene, no caffeine after noon, meditation apps, herbal teas. Nothing worked.

My doctor said it might be stress. My mom said I was overthinking. My friends said everyone has bad sleep phases.

But it didn’t feel random. It felt biological. Like my body had a built-in alarm that kept going off at the wrong time.

Then one day, while discussing my increasingly irregular periods, my gynecologist casually said, “Your hormones are probably affecting your sleep too.”

And everything clicked.

The Hormone–Sleep Link No One Talks About

Once I dug deeper and actually spoke to doctors, it became obvious. Hormones run your sleep cycle. When they’re balanced, sleep feels effortless. When they’re not, everything goes off track.

Here’s what was happening in my body:

Progesterone

The calming hormone. When it drops, anxiety goes up and falling asleep gets harder.

Cortisol

Your stress hormone. It should be low at night. Chronic stress keeps it high, which creates that “tired but wired” feeling.

Estrogen

Affects temperature and mood. Too much relative to progesterone can cause insomnia and night sweats.

Melatonin

Your actual sleep hormone. Screens, stress and irregular routines suppress it.

PCOS

Since I eventually learned I had PCOS, this made perfect sense. PCOS disrupts insulin, cortisol, estrogen, progesterone and even testosterone. A perfect storm for bad sleep.

No wonder I kept waking up at 3 AM.

The Signs I’d Been Ignoring

Looking back, the clues were obvious:

• Consistent 3 AM wake-ups: Often linked to cortisol spikes and blood sugar drops.

• Worse sleep before my period: Classic progesterone dip.

• “Tired but wired” nights: Cortisol refusing to calm down.

• Occasional night sweats: A sign of estrogen dominance.

• Sleeping 8 hours but feeling exhausted: Not enough deep sleep.

• Irregular cycles: A direct connection to poor sleep quality.

• Nighttime anxiety: More hormonal than emotional.

I thought these were separate issues. They weren’t. They were all symptoms of my hormones being out of sync.

Why This Happens So Often to Women in India

I noticed many Indian women face the same pattern. There are reasons for it:

• Constant stress and multitasking

• Late dinners

• Processed food and sugar in our diets

• Non-stop screen exposure

• Rising PCOS rates

• A culture where rest isn’t a priority

Put this together and you get hormonal chaos—and terrible sleep.

What Actually Helped

Once I understood it was hormonal, my entire approach changed.

Magnesium + Inositol

This combination made the biggest difference.

• Magnesium calmed my nervous system.

• Inositol supported insulin sensitivity and progesterone.

Together, they reduced the 3 AM wake-ups and helped me sleep deeper.

Ashwagandha

I took it in the evening to help manage cortisol. It didn’t make me sleepy, but it stopped me from feeling wired at night.

A Real Evening Routine

Not fancy. Just intentional.

• Dimmed lights

• Warm shower

• Light stretching

• Chamomile tea

• Phone away an hour before sleep

These helped my hormones settle into a natural rhythm.

Earlier Dinner

Moving dinner to 7:30–8 PM helped stabilize blood sugar and reduce those early-morning spikes.

PCOS-Focused Steps

Once I was diagnosed, things became clearer. I worked on:

• A consistent sleep schedule

• No caffeine after 2 PM

• Daily movement

• Actively managing stress

And yes, magnesium + inositol was especially helpful for PCOS.

How My Cycle Affected Everything

Tracking my cycle alongside my sleep was eye-opening:

• Period week: Sleep was average

• After period (follicular phase): Best sleep

• Ovulation: Slight dips

• Before period (luteal phase): Worst sleep, most 3 AM wake-ups

This was straight-up progesterone dropping. Once I understood this, I made my routine stricter during that week.

When I Finally Sought Medical Help

I knew it was time when:

• My periods became very irregular

• I noticed facial hair growth

• Sleep was getting worse

• Anxiety was constant

• My weight was shifting for no reason

Blood tests confirmed PCOS. My thyroid was fine, but my hormones needed support. Getting proper medical guidance helped more than anything.

What I Wish I’d Known Sooner

If you’re dealing with unexplained sleep issues, consider your hormones—especially if:

• Your sleep changes with your cycle

• You wake up at the same time every night

• You feel tired but wired

• Your periods are irregular

• You suspect PCOS

• Normal sleep advice doesn’t help

It might not be “just stress.” It might be your hormones.

The Supplements That Became Non-Negotiable

These made the most consistent difference:

• Magnesium + Inositol every night

• Ashwagandha most evenings

• Occasional melatonin only to reset my schedule

• Magnesium lotion on tense days

How Things Are Now

My sleep isn’t perfect, but it’s so much better.

• 3 AM wake-ups are rare

• My sleep feels deeper

• My mornings feel more normal

• My cycles are more regular

• My anxiety is manageable

Once I focused on hormones instead of “sleep hacks,” things started improving.

For Any Woman Going Through This

If your sleep feels unpredictable or unfixable, don’t ignore your hormones. Track your cycle. Pay attention to patterns. Support your nervous system. Get tested if needed. And don’t hesitate to get medical help.