Beat The 3am Wake-Up! Transform Your Sleep With These Effective Tips

Midlife Vitality: Adrian Mamikonian

Are you tired of waking up in the middle of the night, glancing at the clock to see it’s 3am (again) and silently willing your brain not to turn on and start worrying?

You’re not alone. This is a common frustration, particularly among women over 40. As we age, hormonal changes, stress, and lifestyle factors can wreak havoc on our precious sleep! Waking up in the middle of the night not only interrupts rest but also leaves you feeling groggy and irritable the next day. However, the good news is that you can regain control of your sleep patterns and finally start feeling like yourself again.

In my work with women in perimenopause, I’ve seen time and time again how making small adjustments to your daily routine can drastically improve sleep quality. Today, I’m sharing three effective strategies to help you get deeper, more restful sleep and avoid those frustrating middle-of-the-night wakeups.

3 Effective Steps To End The 3am Wake-Up:

1. Manage Stress Levels Throughout The Day:

Good sleep starts when you wake up in the morning, and daily stress is a major culprit behind 3am wakeups. When you’re stressed, your body produces higher levels of cortisol, which can keep you awake or wake you up in the middle of the night. If you find yourself waking up at 3am with a racing mind, it’s likely that stress is playing a role.

Now, of course we can’t always control our stress factors such as a hectic job, busy family, and major stressors that often come with midlife (hello teenagers and aging parents!). However, it’s the chronic stress that keeps your cortisol levels elevated, which makes it harder to fall asleep and stay asleep. While it’s impossible to eliminate stress entirely, you can take steps to help your body become more resilient to stress, making it easier to fall-and stay-asleep.

Morning Walk Outside:

Getting outside in the morning is one of the BEST things you can do for your sleep. It helps set your circadian rhythm for the day, reduces cortisol, gives you your daily dose of vitamin D, and gives you a jump-start on your daily steps!

“Getting outside in the morning is one of the BEST things you can do for your sleep.”

Mindfulness and Meditation:

Practicing mindfulness or meditation can help reduce stress and anxiety. Just 10-15 minutes a day can train your mind to stay calm, even during challenging situations.

Break The Cycle of Overthinking:

If you often wake up in the middle of the night and start worrying about your to-do list, try keeping a notepad by your bed. If you wake up in the night, jot down what you need to jot down, and agree to look at it in the morning. Being “in your head” is not a safe place after midnight! Writing down your thoughts and concerns can help clear your mind, making it less likely that stress will wake you up.

Establish a Wind-Down Period:

An important part of managing stress is setting aside time to wind down before bed. This might be a longer runway to sleep than you’re used to. This could be something as simple as taking a quick bath, reading a book, or saving some time for your favorite show (I like to have all screens off at least 45 min before it’s time to sleep). The goal is to shift your mind from the busyness of the day to a more relaxed state, so your body can prepare for sleep.

2. Balance Your Blood Sugar Before Bed:

A common but often overlooked reason for waking up at 3am is a dip in blood sugar levels. If your blood sugar drops during the night, it triggers the release of stress hormones like cortisol and adrenaline. These hormones wake you up, leaving you staring at the ceiling wide awake.

How to Prevent Blood Sugar Spikes and Crashes:

The key to preventing these blood sugar dips is to focus on balanced nutrition, particularly before bedtime. Eating a meal high in refined carbohydrates or sugar close to bedtime can cause a spike in blood sugar followed by a sharp drop during the night, leading to those dreaded wakeups.

Instead of reaching for a sugary snack before bed, try:

• A combination of protein and healthy fats: Foods like a handful of nuts, Greek yogurt with flax seeds, or a hard-boiled egg can help keep blood sugar levels steady throughout the night.
• Complex carbohydrates: A small portion of whole grains, like oatmeal or quinoa, can also help maintain stable blood sugar.

Additionally, avoid caffeine and alcohol in the evening. While alcohol might help you fall asleep initially, it can interfere with your ability to stay asleep by disrupting your blood sugar levels and dehydrating your body.

Timing Your Evening Meal:

Pay attention to the timing of your meals as well. Eating a large meal too close to bedtime can make it difficult for your body to wind down for the night. Try to finish eating at least two to three hours before going to bed to allow your body time to digest before sleep. This will give you a better chance at getting through the night uninterrupted. A good rule of thumb is to eat when it’s light out! When the sun goes down, the kitchen is closed.

“Pay attention to the timing of your meals as well.”

3. Consider Supplements To Support Sleep:

While focusing on lifestyle changes like diet and routine is crucial, certain supplements can provide additional support to help you stay asleep throughout the night.

Magnesium: The Sleep Mineral:

Magnesium is a powerful mineral that plays a key role in regulating sleep. It helps your body relax by binding to neurotransmitters that reduce activity in the nervous system. Low magnesium levels have been associated with restless sleep and nighttime awakenings, which is why it’s one of my go-to recommendations for clients who struggle with sleep issues.

You can find magnesium in foods like spinach, almonds, and avocados, but many women benefit from taking a supplement. Look for magnesium glycinate or citrate, as these forms are easily absorbed by the body. Taking 200-400 mg of magnesium in the evening can help calm your muscles, reduce tension, and promote more restful sleep.

Melatonin: Reset Your Internal Clock:

Melatonin is the hormone your body naturally produces to signal that it’s time to sleep. However, as we age, melatonin production can decline, making it harder to fall asleep and stay asleep. Stress, poor sleep habits, and exposure to artificial light can also interfere with melatonin production, causing those frustrating middle-of-the-night wakeups.

Melatonin supplements can be particularly helpful if you’re having trouble staying asleep due to disruptions in your body’s circadian rhythm. Taking a low dose of melatonin (around 0.5 to 3 mg) 30 minutes before bed can help reset your sleep cycle and improve the depth of your sleep. However, it’s important not to rely on melatonin long-term. If you find that you’re still waking up frequently after a few weeks, it’s worth looking at other lifestyle factors that might be affecting your sleep.

Herbs and Natural Remedies:

In addition to magnesium and melatonin, there are several natural herbs that can promote better sleep. Some of my favorites include:

• Valerian root: Known for its calming properties, valerian root can help ease anxiety and promote deeper sleep.
• Passionflower: This herb is often used to reduce stress and anxiety, making it easier to stay asleep throughout the night.
• Chamomile: Chamomile tea before bed can have a mild sedative effect, helping you fall asleep more quickly and stay asleep longer.

It’s important to remember that supplements should complement a healthy sleep routine, not replace it. While they can be effective, pairing them with other sleep strategies will give you the best results.

Take Back Control of Your Sleep:

Waking up at 3am doesn’t have to be your nightly reality. By creating a consistent sleep routine, balancing your blood sugar before bed, and managing stress throughout the day, you can give yourself the best chance at sleeping through the night.

Remember, these changes won’t necessarily solve the problem overnight, but consistency is key. Stick with these strategies, and over time, you’ll find yourself sleeping more soundly and waking up feeling refreshed and ready to take on the day.

Let’s say goodbye to those 3am wakeups for good!

“Remember, these changes won’t necessarily solve the problem overnight, but consistency is key.”

Reliable Sources On Sleep Disturbances During Perimenopause:

Here are two reliable sources on sleep disturbances during perimenopause:

1. Hormonal Changes And Sleep In Perimenopause:

During perimenopause, fluctuations in estrogen and progesterone levels can cause various sleep disturbances, including night sweats and insomnia. Research indicates that these hormonal shifts affect the body’s ability to regulate temperature and mood, both of which impact sleep quality.

Source: The North American Menopause Society (NAMS) – Perimenopause and Sleep Problems

2. Impact of Perimenopause On Sleep Quality:

Sleep disturbances are common during perimenopause due to hormonal changes and increased stress levels. Many women experience waking up frequently during the night or have difficulty staying asleep, often linked to night sweats, anxiety, or mood fluctuations.

Source: Harvard Medical School – Sleep Problems During Perimenopause and Menopause

These sources provide insights into how hormonal changes during perimenopause affect sleep patterns.

Resources:

Magnesium and Sleep:

Research has shown that magnesium plays an essential role in regulating sleep. Studies indicate that magnesium helps activate mechanisms that calm the nervous system, which can improve sleep quality. It’s been particularly useful in improving sleep in individuals experiencing insomnia, especially in older adults.

Source: National Institutes of Health (NIH) – Magnesium Fact Sheet for Health Professionals

Melatonin and Sleep-Wake Disorders:

Melatonin is widely recognized for its role in regulating the sleep-wake cycle. Studies show that melatonin supplementation can help people fall asleep faster and improve sleep quality, particularly in those experiencing age-related sleep disturbances.

Source: National Center for Complementary and Integrative Health (NCCIH) – Melatonin: What You Need to Know

Hormonal Changes and Sleep in Perimenopause:

During perimenopause, fluctuations in estrogen and progesterone levels can cause various sleep disturbances, including night sweats and insomnia. Research indicates that these hormonal shifts affect the body’s ability to regulate temperature and mood, both of which impact sleep quality.

Source: The North American Menopause Society (NAMS) – Perimenopause and Sleep Problems

Impact of Perimenopause on Sleep Quality:

Sleep disturbances are common during perimenopause due to hormonal changes and increased stress levels. Many women experience waking up frequently during the night or have difficulty staying asleep, often linked to night sweats, anxiety, or mood fluctuations.

Source: Harvard Medical School – Sleep Problems During Perimenopause and Menopause

Did you enjoy this article? Become a Kuel Life Member today to support our Community. Sign-up for our Sunday newsletter and get your content delivered straight to your inbox.

 

About the Author: