It happens, well, like clockwork: You have somewhat trouble falling asleep every night, but your eyes appear to be open through the night. A look on the clock tells you it's 3 a.m. – seemingly each time.
But simply because many ladies experience it doesn't suggest you may have to just accept it, says Dr. Corelli. There are ways to regulate and improve your sleep.
The role of menopause and hormonal changes
High on the list of reasons older women get up at 3 a.m. is the drastic drop in estrogen and progesterone that accompanies menopause. These hormonal changes trigger many changes throughout the body, but probably the most noticeable is the disruption of the sleep cycle.
Vasomotor symptoms, including hot flashes and night sweats, often attack within the early morning hours. “It will definitely wake you up,” says Dr. Corelli.
For each sexes, aging also typically changes our “sleep architecture,” the pattern and sequence of sleep stages throughout the night. As the years go by there may be a natural shift towards lighter, restorative, deep sleep. At the identical time, our circadian rhythms are likely to swing, leading us to get up at earlier bedtimes.
“Older people often need less sleep and find themselves waking up earlier as they age,” says Dr. Corelli. “It's not something we can actually help fix.”
Other common reasons for waking up in the course of the night
Hormones and sleep patterns are only a part of the image. “There are many different components that lead to waking in the middle of the night, which is much more common than trouble falling asleep,” says Dr. Corelli. Among them the next are vital:
Stress and anxiety. It's crazy, but racing thoughts have a way of turning on within the evening hours. “Being more anxious is very common around menopause,” she says.
Bladder substitute. “Urgency and frequency of urination are common reasons women wake up at 3 a.m. after 55,” she says. “Getting up once a night to use the bathroom is considered normal; two or three times can disrupt sleep.”
Medicines Some medications can disrupt sleep, especially those for hypertension or mood problems. “You always have to balance effectively treating your condition with how your medications are affecting your sleep,” Dr. Corelli says.
Chronic pain. The natural decrease in body temperature, blood flow, and production of the anti-inflammatory hormone cortisol can encourage flare-ups of back pain, arthritis, and neuropathy at night after we ought to be sleeping.
Alcohol, caffeine, or late meals. All can disrupt the stages of deep sleep. Specifically, “alcohol definitely changes our sleep patterns and causes us to get less deep, restorative sleep,” says Dr. Corelli.
Tips to enhance sleep and reduce night wakings
It's one thing to be drained or cranky here and there, but when do you have to be concerned that waking up at 3 a.m. is affecting your health? Talk to your doctor should you sleep poorly several nights every week or should you are chronically drained.
Dr. Corelli also recommends these strategies to assist break the cycle:
Practice good sleep hygiene. Maintaining consistent sleep and wake times and maintaining a cool, dark bedroom cues your mind and body for more consistent rest. And be strict about mobile phone use. “If you pick it up in the middle of the night, even to check the time, it can keep you wide awake,” she says.
Solve medical problems. Talk to your doctor about menopausal symptoms, bladder problems, or medications that help with broken sleep. She may find a way to prescribe an efficient treatment or fine-tune the dose or timing.
Try mind-body techniques. Deep respiratory or meditation can provide help to go to sleep faster.
Change your lifestyle. Limiting caffeine, alcohol, and heavy evening meals can prevent problems before they begin.
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