How I'm surviving 2am wake-ups (and protecting my mitochondria).
When Sleep Disappears (and You Still Have to Function)
If you’ve been there - you know.
Our toddler, who used to sleep through the night like a dream, has suddenly decided that 2 a.m. is the perfect time to start the day.
No medical issues, no fevers- just a wide-awake little human… and two very tired parents.
And ironically - while I teach about circadian rhythm 😅........this has been a season of testing it in the most real way possible.
So I thought I would take a moment to share what I'm doing right now in case you have been having issues sleeping since the time change - struggle with middle of the night wake ups - or have kids that don't understand the importance of circadian health.
Before I start with my personal protocol - last week's podcast episode was on night shift....and the episode is packed full of tips that you can apply if you have a disrupted sleep schedule. (click here if you missed it)
1. Darkness discipline.
When he wakes, we stay in pitch black. No lights, no screens, no stimulation. Just calm whispers, rocking, and rest.
Even dim light in the middle of the night can suppress melatonin by 50%, which makes it even harder for him (and us) to get back to sleep.
If I need to see for any reason - we have salt lamps that are only 1 lux & other circadian friendly lights around the house (click here to read my most recent article on low lux - low/no blue light winter evening options for your home).
2. Morning sunlight - non-negotiable for everyone.
Even on freezing mornings, I get us outside as soon as possible. That first light helps clear adenosine, reset the clock, and start repairing circadian rhythm - even if I’m running on fumes.
And honestly - I don't beat myself up if I don't get out RIGHT at sunrise.....I've had 5 years solid of doing this (minus the newborn months 😅) - and I trust my body to recalibrate.
Sunlight is still nature’s “reset button” after a rough night. Morning light helps your brain ramp up serotonin, dopamine, and α-MSH- key signals that regulate mood, motivation, and appetite (which always take a hit after fragmented sleep).
Sleep deprivation increases oxidative stress, and methylene blue helps improve electron flow and mental clarity until I can recover.
If you have questions about methylene blue and safety (there have been a lot of "attention grabbing headlines" lately) - click here to watch the deep dive episode I did with Dr. Scott Sherr.
4. Hydrogen water + inhalation.
Hydrogen is my go-to for damage control. It lowers oxidative stress, supports ATP recovery, and helps blunt that “wired and tired” feeling after a rough night. (click here for the brand I love & use code SARAHK)
Hydrogen inhalation is one of my favorite - low risk tools for recovery after disrupted sleep. Because molecular hydrogen (H₂) is so small and nonpolar, it can easily cross the blood-brain barrier, reaching the mitochondria in both neurons and glial cells.
That means it can help neutralize oxidative stress, reduce neuroinflammation, and support mental clarity - exactly what your brain needs after a night of fragmented sleep.
I am working on a video right now about how we use hydrogen with the whole family & keep our machine clean (I just got this UV sterilizer to keep the tubes clean).
5. Movement + circulation.
After a night of poor sleep, your nervous system tends to get “stuck” in sympathetic mode - cortisol stays elevated, blood flow slows, and lymphatic drainage becomes sluggish.
Sauna: Mimicking the Repair You Missed in Deep Sleep
When you lose restorative sleep, you miss out on the nightly rise in body temperature that triggers cellular cleanup and growth hormone release. The sauna helps simulate part of that recovery process - boosting circulation, promoting heat-shock proteins that repair mitochondrial damage, and encouraging parasympathetic relaxation.
Think of it as a way to “borrow back” some of the repair work your body skipped overnight.
After a night (or week 🫣) of broken sleep, magnesium becomes even more essential - it’s burned through quickly when cortisol and stress run high.
In addition to taking magnesium - a warm magnesium bath is one of the gentlest ways to reset your nervous system and replenish what you’ve lost. The heat helps your muscles relax and improves peripheral circulation, while transdermal magnesium supports calm, steady parasympathetic tone.
It’s also something I do for my son - a warm magnesium bath before bed helps him unwind, lower nighttime cortisol, and fall asleep more easily.
