The Case of the Sleepless Cabinet Maker: Sugar, Sawdust, and Sleepless Nights

Meet Dave. Dave is 44, a cabinet maker by day and a human tornado of energy. He spends his workdays wrangling massive machines, turning raw wood into perfectly measured, expertly crafted cabinets. Give him a drawing, and he’ll tell you exactly how much material he needs—down to the last splinter. He’s precise, detail-oriented, and absolutely loves what he does.

By the time Dave gets home, he’s exhausted—but not enough to stop moving. He dashes out to shul, and when he finally returns around 10 p.m., it’s time to “relax.”

And by “relax,” I mean an impressive late-night buffet:

• A couple of popsicles in the summer (hydration, obviously).

• A bowl of ice cream in the winter (balance, right?).

• A small chocolate bar (tiny, so it doesn’t count).

• Some chips (because crunch is non-negotiable).

• And to wash it all down? A nice, refreshing Dr Pepper.

Then, about an hour later, he heads to bed. And that’s when the real fun begins.

The Mystery of the Midnight Wake-Ups

Despite being completely drained, Dave takes forever to fall asleep. When he does, he wakes up multiple times—sometimes to use the washroom, other times just… wide awake. No racing thoughts, no stress, just sheer exhaustion without the ability to actually sleep.

So what’s going on?

After a thorough intake, it became clear: Dave isn’t struggling with anxiety or an overactive mind—he’s unknowingly fueling a blood sugar rollercoaster straight out of an amusement park. His late-night sugar habit was sabotaging the very sleep he desperately needed.

The Science of a Sugar-Fueled Sleepless Night

That late-night snack attack? It’s doing everything except helping him sleep.

• Sugar Spike & Crash: The Dr Pepper and sweets cause a quick blood sugar spike, followed by a crash that wakes him up in the middle of the night.

• Bathroom Breaks: His body is working overtime to clear out the excess sugar, meaning more trips to the washroom.

• Melatonin Suppression: Sugar messes with melatonin production, making it harder for his body to recognize when it’s time to shut down.

• Restless Sleep: The blood sugar fluctuations keep his nervous system on edge, preventing deep, restorative sleep.

• 
  

Suddenly, it all made sense. Dave wasn’t broken. He was just… misfiring on sugar.

Why Cutting Sugar Wasn’t So Simple

After explaining the science, you’d think the solution would be simple: “Just cut the sugar.”

But for Dave, that wasn’t an option. This was his downtime. His ritual. His comfort. Suddenly telling him to give it up felt like taking away a part of his life. In his mind, I wasn’t offering a solution—I was taking away something he truly enjoyed.

And that, my friends, is why behavior change is never just about “knowing better.”

Small Changes, Big Impact

Helping Dave find alternatives like Greek yogurt and almonds? Not going to happen. Instead, we took a different approach: moderation and awareness.

• Instead of 50 jellybeans, he could have 10.

• Instead of a full chocolate bar, he’d stick to half.

• Instead of a full bottle of Dr Pepper, he’d limit it to 5 ounces.

And a small, powerful change: instead of mindlessly snacking while scrolling on his phone, Dave would choose three treats, sit in his favorite chair, and actually savor them. This simple act of slowing down and focusing on enjoyment helped him feel satisfied with less.

Slow and Steady Progress

Over time, Dave began noticing subtle but meaningful changes:

• Falling asleep took less time.

• He wasn’t waking up every night for bathroom trips.

• His nervous system was calmer, allowing deeper, more restorative sleep.

We also experimented with timing: eating treats earlier in the evening or going to bed a little later gave his body more time to process the sugar, further improving sleep quality.

And the best part?

Dave realized that progress doesn’t have to be perfect. It’s about consistency, small wins, and self-compassion.

The Bigger Picture: How Sugar Affects Sleep

Dave’s case is a classic example of how late-night sugar impacts sleep. Many people don’t realize that a few seemingly innocent treats can wreak havoc on melatonin production, blood sugar, and the nervous system. Even when you’re completely exhausted, your body can struggle to transition into deep, restorative sleep.

This isn’t just about being “good” or “bad” with food—it’s about understanding your body, noticing patterns, and making small adjustments that add up over time.

Final Update on Dave

Dave and I still check in every two weeks. He needs accountability, and every time we try to cut back a little more, it’s a challenge. Some days are fantastic. Some days? Not so much.

But the change is undeniable. He’s sleeping better, more aware of his habits, and seeing firsthand that progress isn’t about perfection—it’s about sticking with it, even when it’s tough.

And honestly? I couldn’t be prouder.

Your Turn

So if you’re finding yourself in Dave’s—or, let’s be real, Jacob’s—position, munching your way through the night, know that small, mindful changes can make a huge difference. And you don’t have to do it alone.

Feel free to book a complimentary call here: https://calendly.com/chevymermelstein/30min

And if you want to dive deeper into the connection between food and sleep, check out my other blog: How Does Food Influence Sleep and Why You Can’t Treat Your Body Like an ATM