I keep waking up early being hungry and it’s sabotaging my weight loss efforts

I (30F 205 pounds 5’11. Goal weight 165) keep waking up between 3-6am being very hungry. This is becoming a problem because I’m getting 5-6 hours of sleep at most each night and I know I need 7-8 hours to function. Once I get up and eat it takes a while for me to go back to sleep and I have to be up by 7:30 for work M-F.

I’m actively trying to lose another 40 ish pounds and have been trying to have a calorie deficit of roughly 250-500 calories per day. Aiming to lose about a pound per week. I’ve lost 40 ish pounds over 2 years and have successfully kept it off. Still trying to lose weight but this sleep and hunger issue is getting in my way. I eat a mostly clean diet (low added sugar, up to 2 alcoholic beverages on the weekends only, 400+ grams of veggies and fruit daily, 30+ grams of fiber daily, sprouted bread only, at least 150g of protein, low processed food, low seed oils, take berberine, multivitamin, creatine, collagen, probiotics, magnesium, and l-theanine) and I am not dealing with any stressful life situations right now. I get 10k steps per day at least and go the gym for strength training 2-3x per week. Have no issues falling asleep and have a good sleep routine but still having this issue.

I’ve tried so many things to fix this issue. Ive tried eating a high protein snack 30 minutes before getting in bed and I still wake up too early being hungry. Ive tried having a high protein dinner later in the evening but that hasn’t worked. I’ve also tried drinking water when I wake up too early instead of eating but the hunger feeling is still there. I’ve tried drinking more water throughout the day (100oz or more) and that hasn’t helped either. The only time I get a full nights sleep and don’t wake up hungry is when I go significantly (500+ cals) over my maintenance calories but obviously I can’t keep doing that or I’m not gonna lose weight. I took a 2 week break over the holidays where I ate at maintenance or a little above and got great sleep most nights during that break but I can’t continue that indefinitely.

I am going to get some bloodwork done just to make sure there aren’t any underlying health issues causing this problem but otherwise I’m stumped on what to do. Has anyone else experienced this? Any suggestions are much appreciated because I’m at my wits end here. Thank you!

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