I never faced any struggles with sleep until I entered my 40s. In college, my roommate would often have to nudge me awake during late-night fire drills because my deep slumber could withstand even the loudest alarms. Sleep has always been crucial for me; my baby book notes that I slept for a solid eight hours on my very first night home from the hospital.
In high school, I never felt the urge to stay up late like my three teenagers do. By 8 p.m., I’d be dozing off on the couch and would simply head to bed when I finally woke up. Even after having children, I had no issue drifting back to sleep, regardless of the inevitable nighttime interruptions for feedings or bad dreams.
However, my early forties changed my sleep patterns drastically. Despite feeling exhausted throughout the day, my mind races at night, making it difficult to fall asleep. I’ve tried everything—melatonin (which led to nightmares), sleeping pills, calming apps, and most recently, a mix of magnesium supplements and lavender oil, which seems to be helping.
Over the past year, a new sleep issue has emerged: the witching hour. This phenomenon involves waking up in the middle of the night and struggling to fall back asleep or waking multiple times. Initially, I thought it was simply due to late-night bathroom trips or checking the time on my phone. I even tried leaving my phone downstairs, but the midnight awakenings persisted.
I also attempted to cut off my fluid intake by 6:30 p.m. in hopes of avoiding the 1:15 a.m. bathroom visit, but that didn’t resolve the issue either. If you’re experiencing this, you know how exhausting it can be. I often feel irritable and out of sorts during the day.
I reached out to Dr. Sarah Johnson, founder of the Women’s Wellness Center, for insight on this matter. Dr. Johnson notes that one contributing factor to nighttime awakenings can be night sweats caused by hormonal fluctuations. Additionally, the transitional period of perimenopause, which typically occurs between the ages of 40 and 50, can significantly impact mental health, often leading to increased anxiety and depression, which in turn affects sleep quality.
Many friends in my age group have shared that their restless minds are often tied to the various life changes we face during this phase—our children growing up, contemplating the next life chapter, and the general feeling of unease. Honestly, I don’t know any women in their 40s who aren’t dealing with some sleep issues.
What Can We Do About It?
Dr. Johnson mentions ongoing research into non-hormonal treatments for hot flashes and cognitive behavioral therapy, both of which could be beneficial. “It’s essential to consider various factors when treating symptoms, including medical history and personal preferences,” she advises.
Dr. Emily Carter, a sleep specialist at the Wellness Institute, also offers practical tips. She recommends maintaining a comfortable sleeping environment—keeping the room cool, wearing moisture-wicking sleepwear, using a supportive mattress, and avoiding screens before bed. I invested in bamboo sheets last summer, which has made a significant difference, and lowering the room temperature during winter has also helped, even if my partner isn’t thrilled about it.
Another suggestion from Dr. Carter is to consider a diet low on the glycemic index, such as the Mediterranean diet. “Reducing carbohydrates, processed foods, and sugar can help stabilize glucose and insulin levels, potentially reducing hot flashes,” she explains.
While I don’t follow a strict diet, I do make an effort to limit processed sugars and flours, as I’ve noticed a correlation between indulging in sweets and poor sleep quality. If I do treat myself to brownies or a big meal, I often find myself waking up uncomfortably hot, even during colder months.
If you find yourself tossing and turning at night, I understand how frustrating that can be. I hope these suggestions lead to better sleep for you, but if the problem persists, don’t hesitate to reach out to your gynecologist for further assistance.
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Summary
Experiencing sleep disturbances in your 40s can be linked to perimenopause, with factors like hormonal changes and mental health struggles contributing to issues like the “witching hour.” Understanding these challenges and implementing lifestyle changes can improve sleep quality. Consulting with healthcare professionals for tailored advice is also crucial for managing symptoms effectively.