Until I entered my 40s, I never faced any sleep issues. During college, my roommate would often have to shake me awake during late-night fire drills because I was such a deep sleeper that even loud alarms couldn’t rouse me. I’ve always cherished my sleep; my baby book notes that I slept for eight uninterrupted hours on my first night at home from the hospital.
In high school, I never had the desire to stay up late like my teenagers do now. I would find myself dozing off on the sofa by eight in the evening, only to head to bed when I woke up. Even after welcoming my children, I had no trouble falling asleep, despite knowing one would soon wake me for a feeding, a drink, or comfort after a nightmare.
However, my early forties brought an unwelcome change: I could no longer fall into a deep sleep quickly. Exhausted during the day, I noticed my mind racing at night. I’ve tried everything—melatonin (which resulted in nightmares), sleep medications, soothing apps, and recently a mix of magnesium vitamins and lavender essential oil, which seems to be the most effective.
This past year, I’ve encountered a new sleep challenge: the witching hour. This term describes the phenomenon of waking up in the middle of the night and struggling to fall back asleep or waking multiple times. Initially, I thought my nighttime awakenings were due to bathroom trips, followed by checking my phone for the time—something I once did without problems. To remedy this, I kept my phone downstairs, but the disruptions persisted.
In an attempt to solve the issue, I even tried to limit my fluid intake after 6:30 p.m., hoping to avoid those 1:15 a.m. bathroom trips. Unfortunately, that didn’t help either. If you’re experiencing similar struggles, you know just how exhausting it can be. I often feel fatigued during the day, irritable, and generally off-kilter.
I consulted Dr. Sarah Thompson, founder of the Women’s Health Clinic, who specializes in menopause research and treatment. Dr. Thompson pointed out that nighttime awakenings can often be attributed to hormonal changes causing night sweats. She emphasized the importance of addressing the heightened anxiety and depression many women experience during perimenopause, which can further disrupt sleep.
Many of my friends in their 40s have expressed that this tumultuous time, filled with changes in family dynamics and personal life, contributes to their racing thoughts when they wake at night. It’s evident that the struggle with sleep during this phase is common among many women.
Dr. Thompson mentioned that ongoing trials are exploring new non-hormonal treatments for hot flashes, and cognitive behavioral therapy may offer some relief as well. It’s critical to consider individual symptoms, medical history, and personal preferences when exploring options.
Additionally, Dr. Lisa Green, a prominent gynecologist, shared practical tips for improving sleep. She recommends maintaining a comfortably cool bedroom environment, wearing moisture-wicking sleepwear, investing in a comfortable mattress, and avoiding screens before bedtime. Reducing fluid intake before sleep can also be beneficial.
Last summer, I purchased bamboo sheets, which have significantly improved my comfort while sleeping. I’ve also found that lowering the thermostat in my bedroom during winter helps, even if my partner isn’t thrilled about it—they can always add more blankets.
Another helpful suggestion from Dr. Green is to adopt a diet low on the glycemic index, like the Mediterranean diet. “Reducing carbohydrates, processed foods, and sugars can help stabilize glucose and insulin levels, potentially reducing hot flashes,” she explained. While I don’t adhere to a strict diet, I do try to be mindful of my sugar and processed food intake, as indulging often disrupts my sleep.
If you find yourself waking and tossing at night, know that you’re not alone. Implementing some of these tips may enhance your nightly rest, but if problems persist, it’s wise to consult your gynecologist about possible solutions.
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In summary, perimenopause can significantly affect sleep patterns, leading to challenges like the witching hour. Understanding the causes and exploring effective strategies can help manage these disruptions, allowing for better rest and overall well-being.