Why Midlife Women Wake Up at 3 a.m. and Can’t Fall Back Asleep
The “3 a.m. wake-up” is one of the most universal yet least understood midlife symptoms. Research shows over 60% of women in perimenopause experience sleep-maintenance insomnia, meaning they fall asleep fine but can’t stay asleep.
This happens when fluctuating estrogen and progesterone disrupt temperature regulation, cortisol timing, and melatonin release. The body runs hotter at night, the mind feels more alert, and the heart rate rises slightly — creating a perfect storm for early waking.
What helps: cooling mattresses, magnesium glycinate, consistent sleep-wake times, eating earlier to avoid nighttime glucose spikes, and reducing alcohol, which dramatically worsens 3 a.m. awakenings for midlife women.
You’re not “overthinking.” Your biology is waking you up — and the more you understand it, the more you can finally sleep.
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