I want to sleep but I can't! Dealing with middle-of-the-night awakenings in your 40s
Hello, I'm Tsugumi, an accountant living in Ireland.
Lately, I haven't been writing about Ireland or accounting. It's about time I changed my intro...
Introduction: I fall asleep easily, but I wake up in the middle of the night and can't get back to sleep
In my mid-40s, I started being plagued by "middle-of-the-night awakenings."
I don't have trouble falling asleep. In fact, I can fall asleep right away, but I suddenly wake up in the middle of the night. And from there, I can't sleep at all. It's really tough when you only get 4-5 hours of sleep consistently.
At first, I just thought, "That's strange, I'm so tired," but when nights like that happen several times a week, it's exhausting.
When I complained to my friends, I was surprised to find that many people in my generation share the same problem.
Why? "Middle-of-the-night awakenings" are common in women in their 40s
This is just my understanding, but sleep problems in women in their 40s seem to be related to hormonal balance changes (a decrease in estrogen) and stress from child-rearing, work, and housework.
When I was raising my infant, I heard that "babies can't sleep on their own, so they need sleep training," and I thought they were such helpless beings, but now I'm in a situation where I can't control my own sleep again. If I don't solve this, my quality of life will drop!
Things I actually tried (and their effects)
Hay fever medicine
A hay fever prescription recommended by a friend who also suffers from sleep issues. I was resistant at first because it's not its intended use, but my local doctor encouraged me by saying, "If you can't sleep, take this."
I certainly can sleep.
But waking up the next morning is truly the worst... the grogginess doesn't go away.
So, I only use it as a "last resort" when I've had several sleepless nights in a row.
Does drinking water help the medicine wear off better?
This is purely my own experience, but I feel that if I drink plenty of water before bed, the lingering effects of the medicine the next morning are more manageable.
Maybe my metabolism increases and the medicine wears off sooner.
It feels like it "improves circulation," so it has become a little habit of mine.
Cutting back on carbohydrates at dinner
This was the most effective.
Just by not eating carbohydrates (or eating very little) at dinner, my middle-of-the-night awakenings clearly decreased.
I wonder if blood sugar fluctuations are involved? Regardless of the theory, the fact that I "actually felt the difference" is what matters.
However, it's difficult when eating out or at home parties. Rice and bread are delicious, convenient, and fun to eat with everyone, after all.
Daily baths & cutting out caffeine
I've been doing this for a long time, and I think this is why I fall asleep easily. However, it's insufficient as a countermeasure for middle-of-the-night awakenings.
(Update) Magnesium citrate is the best
I tried various things even after writing this article, but I found the ultimate supplement: magnesium citrate!
Since I live in Ireland, you might not be able to get the exact same product, but please try similar ones. It was the most effective for my middle-of-the-night awakenings!
There are also methods that didn't work for me or didn't suit me
• Aroma → The scent is soothing, but there was no dramatic change
• Muscle training →
I thought, "Maybe I'll sleep better if my body is tired," but
actually, exercising at night sometimes keeps me wide awake, so it might not have been right for me.
• Quitting smartphones → It's ideal, but I end up looking at them anyway
Conclusion: Finding rules that work for you for sleepless nights
I've written a lot here, but in the end—
there really isn't a method that says, "If you just do this, you'll sleep 100%!"
However, while trying a few things, I've found my own "sleep habits" and "tips for falling back asleep."
For me right now,
• Cutting back on carbohydrates at dinner
• Having a mindset of not panicking even if I can't sleep
These two are my best allies.
Sleepless nights can feel really lonely, but actually, there are quite a few people struggling with the same thing.
I would be happy if this article could be a hint for someone.