The struggle to stay asleep is real. Especially if you’re a woman over 40. The hormone changes alone are a major sleep sabotager, and then you throw in the stress of life (work, family, finances and more) and an uninterrupted sleep is near impossible. To help you better understand what’s behind your nightly waking, we did some digging and discovered the top 5 reasons—and the stay asleep solutions.
One of the biggest sleep enemies is stress—in the form of a racing mind. In our fast-paced, demanding world, stress has become an inevitable part of our lives and takes a major toll on our mental and physical well-being. One of the ways stress manifests itself is by interfering with our sleep patterns. As you lie in bed, your mind becomes inundated with a barrage of thoughts related to your stressors. Anxiety-driven thoughts can evoke feelings of restlessness, making it challenging to fall back asleep. If you find your mind racing before bed or at 2am a few things to try: Deep, controlled breathing can help release tension and relax the body. Taking a CBD-infused gummy one hour to 30 minutes before bed can also help put your mind in a much more peaceful state.
2. BLUE LIGHT
Every single one of your screens (phone, computer and TV) emit blue light—the light most visible to humans and with the shortest wavelength and most energy. The biggest source of blue light is the sun. Exposure to blue light during the day helps set your circadian rhythm and keep your sleep on track. At night, while watching TV or scrolling on your smart phone, light from these devices can trick your brain into thinking it's daytime and—to put it bluntly—really screw up your sleep pattern. Your best bet is to limit your screen time before bed (about 1 to 2 hours) or if you must be in front of a screen, slip on some blue light blocking glasses.
3. SOCIAL MEDIA
Raise your hand if you tuck yourself in only to scroll social media for another hour. As it turns out, this seemingly harmless habit can have a significant impact on the quality of your sleep. What you read at 10pm can very well be the reason you’re wide awake at 3am. Not only can the pace and vibrancy of the content over stimulate your brain, the content itself can cause subconscious anxiety. If your wind-down routine includes scrolling Instagram or binging TikTok, it’s probably in your best sleep interest to stop scrolling a few hours before bed. Also, try moving your phone to the other side of the room so it’s not in reach once you slip into the sheets.
The hormonal changes associated with perimenopause and menopause are known sleep disruptors. Fluctuating estrogen and progesterone levels can lead to hot flashes and night sweats, which can shake you out of sound slumber. These sudden shifts in body temperature can make it very challenging to fall back asleep. A few tips from women who have experienced hormonal waking: create a sleep friendly environment, from moisture-wicking sheets and breathable clothing to cool air (a fan next to the bed works wonders) and a tall glass of water of the night stand.
Pain — from tennis elbow to arthritis — can make it extremely challenging to sleep. What you may not know is pain often intensifies when you lie down. It becomes more noticeable because your body is trying to relax, which clearly makes it more difficult to fall asleep. Adjusting your sleep position only works for so long, until you have to readjust. One of the best and most effective ways to alleviate pain is applying a CBD balm directly to pain points or taking a CBD gummy an hour before bed. While this solution is temporary, it can help alleviate pain or lessen it to the point where you can fall fast asleep.