A solid night’s sleep makes a world of difference to how you feel, but plenty of women find their rest goes to pieces once they hit their 40s and 50s.
You drop off without an issue, only to snap wide awake at 3 a.m. with a racing mind, staring at the ceiling and watching the clock tick down until the alarm goes off. It’s an infuriating habit for your body to pick up, but you’re not imagining it, and you’re certainly not the only one dealing with it. The sudden midlife wake-up calls usually boil down to specific physical and chemical changes that throw your natural body clock out of rhythm.
Understanding what’s actually triggering those early hours disruptions makes them a lot easier to tackle. A few sensible tweaks to your evening routine can help settle your body down and give you a fighting chance of sleeping straight through.
We all know sleep is important, but why?
Good sleep helps keep our minds sharp, our moods steady and our immune systems strong. Getting enough rest is also linked to a lower risk of dementia, high blood pressure and diabetes. When sleep suffers, it can affect almost every part of daily life.
Poor sleep is very common, with around a third of adults saying they sleep badly at least once a week, according to the Mental Health Foundation. And yet, only a small number seek help for it. Many people simply put up with tiredness, not realising there could be ways to improve things.
Waking in the night is a big problem.
Some people struggle to fall asleep in the first place. Others drift off easily but wake up in the middle of the night and can’t get back to sleep. Women in midlife seem especially likely to have this second type of sleep problem. Lying awake in the early hours can feel lonely and frustrating. Worries often seem bigger in the middle of the night. That can make it even harder to relax and drift off again.
The role of hormones can’t be understated.
One big reason for waking in the night is the change in hormones during perimenopause and menopause. Levels of progesterone, a hormone that has a natural calming effect, start to fall. This hormone helps the brain relax and settle into deep, restful sleep. As progesterone drops, sleep can become lighter and more easily broken. Hot flushes and night sweats can also wake women up during the night. Together, these changes can make a full night’s sleep much harder to come by.
The pressures of midlife play a role in our sleep as well.
Midlife is often a very busy time. Many women are juggling work with caring for children, who may be younger now that people tend to have families later in life. At the same time, many are also looking after ageing parents. Trying to keep on top of everything can be exhausting and stressful. Stress raises levels of a hormone called cortisol, which can keep the body alert when it should be resting. Busy lives also mean women often put their own needs, such as eating well and exercising, last.
There are some things you can do during the day to help.
Getting outside in natural daylight in the morning helps set your body clock, making it easier to sleep at night. Regular exercise, even a brisk daily walk, can improve sleep too. Try not to exercise too close to bedtime, though.
Eating a balanced diet and cutting back on caffeine in the afternoon can make a difference. Alcohol might help you fall asleep, but it often causes you to wake up later in the night. Relaxing activities such as gentle breathing exercises or meditation can help calm a busy mind.
What to do if you wake at 3 a.m.
Try not to check the time, as watching the clock can make you more anxious about getting back to sleep. Keep your bedroom cool, dark and quiet, especially if you get night sweats. Layers of light bedding can make it easier to cool down without fully waking up.
If you’ve been lying awake for around 20 minutes, get up and do something calm in dim light, such as reading, until you feel sleepy again. Avoid looking at your phone, as the bright screen can wake you up further. Keeping a notepad by the bed to jot down worries can also help clear your mind.
Medicinal treatments could be an option.
Some women try supplements such as magnesium to help them relax. Others may be tempted by different products that claim to improve sleep. Always check with a pharmacist or GP before taking any supplement, as some can interact with other medicines.
Melatonin, a hormone that helps control sleep, is only available on prescription in the UK. If menopause symptoms are affecting your sleep, hormone replacement therapy, which can include progesterone, may help. Your GP can talk you through whether it’s right for you.
When to see your GP
If poor sleep is affecting your daily life, speak to your GP. They can check for other causes, such as anxiety, depression, or other health conditions. Getting help with these can often improve sleep too. Your GP may also suggest a type of talking therapy designed to help with sleep problems, which is often recommended before sleeping tablets. Some areas offer this through free online programmes on the NHS. With the right support, many women find they can get back to sleeping soundly again.
