If you wake up at 3am, it's supposedly cortisol/arousal activation keeping you up — don't force sleep, calm the nervous system with the multi-step method in the video.

noli's read

Recent science on the "cortisol awakening response" (CAR) is messier than the video suggests: a 2024 microdialysis study of 201 volunteers (Klaas et al.) found no acceleration in cortisol secretion at the exact moment of waking — the rise instead appears to track an underlying circadian rhythm that peaks around 3:00-3:45am biological time, rather than being a reaction triggered by waking itself. Forced awakenings in the middle of the night (away from someone's habitual wake time) don't produce a cortisol spike either (Dettenborn et al.), which undercuts the idea that "cortisol wakes you at 3am." It remains true that an arousal system explains waking with a racing mind and heart rate — just probably not through the isolated cortisol mechanism the video presents. The practical advice (don't force sleep, don't clock-watch, calm the nervous system) is sound and consistent with cognitive behavioral therapy for insomnia, regardless of the exact mechanism. Verdict: mixed — the symptom and the solution are credible, the "cortisol at 3am" explanation oversimplifies an actively debated science.

the sources

No named source held this one up — that absence is part of the verdict.