Pregnancy, Blood Sugar & the Adrenals: Why You're Waking Up at ​3 am

If you’ve been waking up suddenly at night, mind racing, unable to fall back asleep... you’re not alone. This is a common thing I support pregnant mamas with in the clinic. And no, it’s not just because you're "anxious" or "overthinking." 

It’s blood sugar. And it’s your adrenal glands doing their best to help.

What’s Really Going On?

Your adrenal glands sit on top of your kidneys and are responsible for managing stress through hormones like cortisol and adrenaline. They also play a vital role in blood sugar regulation—especially in pregnancy when you're feeding both yourself and your baby.

When your blood sugar dips too low at night, your adrenal glands perceive this as a stressor (like a mini famine), and the adrenals release the stress hormones to tigger a release of stored sugar into your bloodstream. That adrenaline surge wakes you up—heart racing, sometimes anxious, often wide awake.

How to Keep Your Blood Sugar Happy

1. Eat Every 2–3 Hours

What to eat?
Always pair carbohydrates (grains, fruits, starchy veggies) with protein and healthy fats. Carbs raise blood sugar quickly, while protein and fat help sustain and maintain it over the long haul.

Examples: Full-fat yogurt with granola, cheese and dried fruit, whole grain toast with nut butter, hard-boiled eggs and crackers, cheese sticks and apples, smoothies with protein powder.

2. Snack Before Bed (and Keep One Nearby on the nightstand if needed)

Eat a balanced bedtime snack to stabilize blood sugar overnight, and keep another snack by your bed. If you wake up, eat it right away—before your thoughts take off.

A great combo: slice of cheese + dried mango, or a banana + nut butter.

3. Don’t Skip Meals During the Day

Skipping meals sets you up for nighttime blood sugar crashes and adrenal spikes. Even distracted eating (like grazing while parenting) is better than nothing.

Why This Matters for Sleep (and Sanity)

If you're not sleeping, you're not healing. And your nervous system is working overtime. Poor sleep in late pregnancy can snowball into depletion postpartum.

If needed, pregnancy-safe sleep support like Unisom can be used short-term. Your need for rest is so important; do what you need to do to get it.

Gentle Reminder

This isn't about perfection—it’s about helping your body feel safe. Blood sugar stability is safety. And that safety lets your adrenals relax, your body rest, and your mind quiet.

Even if you’re “eating clean” or taking your prenatals, if you’re undernourished and overstretched, your system will feel it. You need carbs. You need fat. You need rest. And yes, you’re allowed to love white foods right now.

Bonus: Prenatal Adjustments and Cranial Sacral Therapy Help Also!

You're almost there, mama. Keep fueling. Keep resting. Keep asking for support. Your body is doing something miraculous—and it’s okay to support it like the miracle it is.