Sleep

Why do I wake up at 3am after 40?

Alison
By Alison2 min read

Short answer: Falling progesterone makes your sleep lighter in your 40s, so night sweats or an evening drink wake you more easily. A cooler bedroom, more protein at dinner and getting up at the same time every day help.

Falling asleep is fine. Then 3am hits and you’re wide awake, staring at the ceiling and running through tomorrow’s to-do list. If that’s you, you’re far from alone. Sleep often changes for women in their 40s, and there are real reasons behind it.

What’s waking me up at 3am?

As your hormones start shifting before menopause, progesterone drops. Progesterone has a calming effect that helps you stay asleep, so with less of it, your sleep gets lighter and easier to break. Night sweats and feeling hot can wake you too.

Can what I eat at night make it worse?

It can. A dinner that’s mostly carbs with little protein can lead to a blood sugar dip in the early hours, and your body may answer with stress hormones that wake you up. Alcohol is a big one too. It might help you drift off, but it breaks up your sleep in the second half of the night.

What can I try tonight?

  • Put protein and fibre in your dinner, like fish with vegetables and beans, rather than a big bowl of plain pasta.
  • Stop drinking alcohol a few hours before bed, or skip it on weeknights.
  • Keep your bedroom cool and sleep in light layers you can throw off.
  • Get up at the same time every day, even after a bad night.
  • If you do wake up, keep the lights low and leave your phone alone.

If you’re waking every night, feeling wiped out during the day, or soaking your sheets, add it to my free symptom checklist and bring it up with your doctor.

Sources

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