Why Your Anxiety Peaks at 3am During Perimenopause

Estimated reading time: 6 minutes

If you've found yourself suddenly waking up at 3am (feeling like your throat is tightening, drenched in sweat, hot, anxious, or even shaking), you're not alone. Many women experience a surge of anxiety during perimenopause, particularly during the early morning. This can lead to frustration or confusion as you wonder, ‘Why do I keep waking up at 3 AM?’ Understanding the interplay of hormonal changes and external stressors during this transitional phase can provide clarity and relief.

Reasons You Might Be Waking Up at 3am During Perimenopause

The journey through perimenopause—often characterized by irregular periods, mood swings, and physical changes—is frequently marked by heightened anxiety levels. One of the primary culprits behind this nocturnal unrest lies in the fluctuating levels of estrogen and progesterone. These hormones play critical roles in regulating your mood, sleep patterns, and overall emotional well-being.

Hot Flashes or Night Sweats

Hot flashes (and night sweats) are common symptoms experienced during perimenopause; they can severely disrupt sleep. They often strike unexpectedly—causing an intense feeling of warmth—that can lead to waking up drenched and unsettled. This sudden awakening may amplify feelings of anxiety, leading to a restless night (and a challenging day ahead). However, some individuals may find relief through various methods, but not everyone responds the same way. Although these symptoms can be distressing, understanding their nature is crucial because it allows for better coping strategies.

Stress

Life’s everyday challenges can also contribute to why you might be waking up in the middle of the night with anxiety. Cortisol, known as the stress hormone, spikes naturally to help rouse us in the mornings. However, for many women navigating perimenopause, these cortisol levels can behave unpredictably. Rather than maintaining a healthy cycle, they might spike earlier than usual, causing a racing mind and body that can make it difficult to stay asleep or fall back asleep once you’re awake.  

Emotional Anxiety

During perimenopause, emotional anxiety can manifest more intensely. Women may find themselves wrestling with various fears and uncertainties, from personal health to family dynamics. This heightened emotional sensitivity can exacerbate anxiety attacks, making it hard to shake off the worries that creep in at the most inopportune times. 

Find Support On Your Mental Health Journey with Alma 

Every mental health journey is unique, and if you are struggling with stress and anxiety associated with perimenopause, you are not alone.   When it comes to treating anxiety linked to perimenopause, a mental health counselor can be an invaluable ally. Through tailored therapy sessions, counselors can help clients navigate their emotional landscapes, providing support and coping strategies specifically designed for the challenges of perimenopause. Techniques such as cognitive-behavioral therapy (CBT) can assist individuals in reframing negative thought patterns and managing anxiety symptoms more effectively. Moreover, counselors can introduce stress reduction techniques, mindfulness practices, and lifestyle adjustments that complement any ongoing medical treatments. The nurturing guidance of a skilled counselor not only empowers women to better understand their experiences during this transitional phase, but also fosters resilience, encouraging them to embrace this new chapter with confidence and support.

Alma is a modern mental health platform designed to connect individuals with compassionate and qualified mental health professionals. 99% of Alma’s 22,000 therapists take insurance, ensuring that you can find the right provider for your needs and budget.  Alma’s user-friendly interface allows clients to find therapists who specialize in various issues, including anxiety, depression, relationship challenges, and women’s health. With Alma, you can request free consultations calls with providers to ensure they are the right fit for you-  before booking your first session TBy bridging the gap between individuals and therapists, Alma helps you find the right support for your specific mental healthcare needs. 

Other Reasons You Might Wake up at 3 AM

While perimenopausal symptoms significantly impact nightly awakenings, other factors can be at play as well.

Medications

Certain medications can interfere with your sleep patterns, potentially leading to waking up in the middle of the night with anxiety. For instance, antidepressants and diuretics may carry side effects that unsettle your rest. It's crucial to discuss any concerns regarding sleep disruptions with your healthcare provider, as they can help identify adjustments or alternatives that may alleviate the issue.

6 Ways to Improve Your Sleep Tonight

If you find yourself wondering what to do if you can’t sleep, here are several strategies that could lead to more restful nights:

1. Create a Calming Bedtime Routine: Engaging in relaxation techniques, such as reading, gentle yoga, or meditation, can set a soothing tone before sleep.
2. Limit Caffeine and Sugar Intake: Reducing these stimulants in the afternoon can help facilitate better sleep quality.
3. Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time daily can train your body to follow a natural rhythm.
4. Consider Melatonin Supplements: Research suggests that melatonin can aid in regulating your sleep-wake cycle. However, consult with your healthcare provider before starting any new supplements.
5. Stay Cool: Keeping your sleeping environment cool can help manage hot flashes and night sweats, allowing for a more comfortable sleep.
6. Practice Controlled Breathing: If you wake up feeling anxious, try focused breathing exercises to calm your mind and body, helping you to drift back into a peaceful state.

Embracing Perimenopause

Waking up at 3 AM can feel frustrating and lonely, especially when compounded by perimenopause anxiety. Remember, if your insomnia or anxiety persists and affects your daily life, consulting a healthcare professional can provide further support tailored to your specific needs. Embracing this transformative phase with self-compassion can make all the difference in finding your way back to restful nights.

PatientsLikeMe

Managing your health journey has never been easier with PatientsLikeMe, a platform that empowers you to manage your health proactively. By joining a community who share your experiences and insights, you gain access to invaluable support and information tailored to your unique needs. PatientsLikeMe offers tools to track your symptoms, treatments, and outcomes, enabling you to make informed decisions and communicate better with your healthcare providers. Additionally, evaluate the effectiveness of various treatments through shared patient data, ensuring you choose the best options for your health.