It wasn’t until my 40s that I began to struggle with sleep. Back in college, my roommate had to shake me awake during fire drills because I was such a deep sleeper that even the loud alarms couldn’t rouse me. Sleep has always been essential to me; my baby book notes how I slept soundly for eight hours on my first night home from the hospital.
In high school, I never had the urge to stay up late like my three teens do. I’d often doze off on the couch by eight and then head to bed after waking up. Even after becoming a mother, I had no issues drifting off, despite knowing one of my little ones would soon wake me up for a midnight feeding or a comforting hug after a nightmare.
However, as I entered my early forties, I found it increasingly difficult to fall into a deep sleep. Despite feeling exhausted throughout the day, my mind began racing at night. I’ve tried everything—melatonin (which gave me nightmares), sleeping pills, calming apps, and a mix of magnesium vitamins with lavender essential oil (which seems to work the best).
Recently, I’ve experienced a new challenge in my sleep pattern: the witching hour, characterized by waking up in the middle of the night and struggling to return to sleep. At first, I thought it was simply because I was getting up to use the bathroom and checking my phone for the time. To combat this, I kept my phone downstairs, but the midnight awakenings persisted.
I even attempted to limit my fluid intake after 6:30 p.m., hoping it would resolve my nightly interruptions. Unfortunately, that didn’t help either, and I continued to wake up around the same time, unable to drift back into a deep slumber. If you’re experiencing something similar, you know how exhausting it can be. I find myself fatigued during the day, irritable, and just feeling off.
To better understand this phenomenon, I reached out to Dr. Emily Hart, founder of the Wellness Women’s Center. Dr. Hart explained that hormonal fluctuations during perimenopause can lead to night sweats and disrupted sleep patterns. She emphasized that this period, typically between the ages of 40 and 50, can also affect mental health, contributing to increased anxiety and depression that further disrupt sleep.
Many women in my age group report similar struggles, feeling that their minds cannot settle during the night. While hormonal changes play a significant role, it’s also a time filled with transitions—our children are growing up, and we’re contemplating what the next chapter holds, which can lead to feelings of unease.
It seems that nearly every woman I know in her 40s is facing some kind of sleep difficulty. So, what can we do about it? Since sleep is vital for our overall well-being, I was eager to find answers. Dr. Hart mentioned ongoing trials exploring non-hormonal medications for treating hot flashes and cognitive behavioral therapy, which could be beneficial. It’s essential to consider various factors, including symptoms, medical history, and personal preferences when addressing these symptoms.
I also spoke with Dr. Lisa Grant, a leading expert at Home Insemination Institute, who shared practical tips. Firstly, ensure your bedroom maintains a comfortable temperature. “A cool, ambient environment, moisture-wicking sleepwear, a supportive mattress, and avoiding screens before bed can work wonders,” she advised, adding that moderating fluid intake before bedtime can also help.
Last summer, I invested in bamboo sheets, and they’ve significantly improved my comfort. I’ve also found that lowering the heat in my bedroom during winter helps, even if it means my partner has to bundle up a bit more. Addressing the needs of the person experiencing sleep loss is crucial.
Dr. Grant also recommended adopting a diet low on the glycemic index, such as the Mediterranean diet. “Reducing carbohydrates, processed foods, and sugars can stabilize glucose and insulin levels, potentially decreasing hot flashes,” she stated. Although I don’t adhere to any strict diet, I try to limit processed sugars and flour, as I’ve noticed that indulging in sweets leads to restless nights filled with discomfort, even on chilly evenings.
If you find yourself waking up and tossing and turning, know that you’re not alone. Hopefully, some of these suggestions will help you achieve a more restful night. However, if the issue persists, don’t hesitate to reach out to your gynecologist to discuss your options.
This article was originally published on April 2, 2021. For more insights on related topics, check out this helpful blog post here, or for expert advice on fertility, visit Hopkins Medicine.
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In summary, many women in their 40s experience sleep disturbances, often linked to hormonal changes during perimenopause. Seeking guidance from medical professionals and making lifestyle adjustments can help improve sleep quality. It’s essential to explore different strategies to find relief and restore restful nights.