Millions of women wake up at 3am every night – here are the key reasons why and how to stop

WOMEN across the UK are waking up at around 3am every night – and experts say it’s to do with hormones.

Certain hormonal changes can cause difficulty falling asleep, sleep apnoea, poor quality sleep, and frequent awakenings.

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According to Dr Martin Thornton, Bluecrest’s chief medical officer, for older women, menopause is a significant factor in disturbed slumber.

He said: “Menopause represents a huge change for the body, and hormonal shifts can lead to a range of uncomfortable experiences that can impact sleep.”

These could include:

• Hot flushes and night sweats – sudden feelings of heat and sweating can disrupt sleep.
• Decreased oestrogen levels – oestrogen affects the regulation of body temperature and can influence mood and stress, both of which impact sleep.
• Progesterone reduction – this hormone promotes relaxation and sleep, so lower levels can naturally lead to sleep disturbances.
• Mood changes – anxiety, depression, and mental health challenges associated with menopause can interfere with falling and staying asleep.

While the timing can vary, many of Dr Thornton’s patients report waking up during the early hours of the morning, often between 2am and 4am.

“This timing may coincide with the body’s temperature regulation being disrupted, leading to hot flushes or night sweats during the lighter stages of sleep.” he added.

Can men also experience sleep disturbances?

Hormones can wreak havoc on men’s sleeping patterns too.

Carolina Goncalves, superintendent pharmacist at Pharmica, said: “Testosterone levels, which fluctuate with age, play a role in sleep regulation.

“A decline in this hormone can lead to lighter sleep and more frequent awakenings.

“Cortisol, the body’s stress hormone, also affects both men and women and can cause early waking when elevated.”

What a recent study found

A study carried out by Dunelm found 3.29am to be the most common wake-up time for menopausal women, with three quarters of female participants stirring way before the UK’s average wake up time of 7am.

More than half of the women who took part (53 per cent) reported tossing and turning until they manage to fall back asleep.

Up to 30 per cent said they read a book, while the same number scroll on social media.

Meanwhile, 20 per cent watch TV, and 17 per cent just stare at a clock.

The study also revealed more than two thirds (69 per cent) of women felt menopausal insomnia had adversely affected their emotional wellbeing.

Around 60 per cent were unaware of the techniques available to manage menopausal insomnia, and 50 per cent felt they lacked a support system during this challenging time.

Additionally, and alarmingly, only a quarter (25 per cent) have asked their doctor for help.

What can you do to combat waking up in the night?

For menopausal women, HRT (hormone replacement therapy) – usually a combination of oestradiol, progesterone and testosterone – can offer the right dose of hormones needed to improve sleep.

Dr Louise Newson, a medical expert on menopause and hormones, said: “By restoring levels of oestrogen, progesterone, and testosterone, HRT helps regulate body temperature, which can significantly reduce the intensity and frequency of night sweats that often wake women up in the middle of the night.

“HRT can also ease anxiety and mood swings by balancing hormone levels, making it easier to fall asleep and stay asleep.

“Other symptoms will also improve in women taking HRT which will improve both symptoms and future health.”

By away from medication, there are some lifestyle tweaks that can help.

“Having a good bedtime routine is also important, as well as reducing caffeine and alcohol intake, Dr Newson said.

“Consider meditation to relax and also reducing screen time – these things can all help.”

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