Are You Waking Up At 3:30 A.M. Every Night? There's A Scientific Reason For That.
If there’s one thing that I strive to do, whenever it comes to whatever content I put out into the universe, it’s to offer at least one thing within the pieces that provide a bit of an ah-ha moment. Today? What does it really mean if you find yourself waking up between 3 and 4 a.m. either every night or all of a sudden for several nights in a row?
If you’re someone who had a church-goin’ grandma, you might’ve heard that midnight and then again at 3 a.m. is when the devil is his busiest (also known as “the witching hour”). And if you just connected the dots on why she would say that there is nothing open past midnight but legs (LOL) well…there ya go. Then there arethe more logical explanations (some of which I will expound on in a moment) including that you may have eaten too late, you drank too much (which requires you to get up and go to the bathroom), you’re subconsciously stressed out, your room is too hot (or cold) and/oryou’re looking at your phone screen too much (the lighting of it can wreck your sleep patterns).
Okay, but what if you’re in your late 30s-early 40s and it seems like, out of nowhere, you’re waking up at 3:30 a.m., damn near on the dot? Is that just a random thing or is there really something to it? Chile, you might be surprised by what I discovered. Read on and I’ll explain.
Waking Up at the Same Damn Time Every Night? Here’s the Deal.
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Oh,perimenopause. It’s a fact of life that no woman can really escape and, to be honest, if you’re in your late 30s, it’s something that you should learn as much about as you possibly can. I say that because, according to many health experts, that time of life (when you’re transitioning into menopause) can lastanywhere from 4-10 years (although for some women, it’s only a few months while for others, it can go past a decade). During perimenopause, you may experience everything from hot flashes and incontinence to mood swings and infertility challenges (in part, due to irregular menstrual cycles) —and that’s just for starters.
Another very telling sign that you are either in perimenopause or very close to the day that officially marks menopause (because technically, menopause is the day that you’ve gone 12 consecutive months without a period; after that, you’re in post-menopause)? Sleep problems. I mean, the kind that has you wondering if you’re either an official insomniac or you’re low-key losing your mind. And guess what? For many women, the wake-up call for if they are indeed perimenopausal is 3:29 a.m. Pretty wild, right?
Apparently, there was a survey that was released in honor ofWorld Menopause Day (yes, there is a day; it's in the fall) that said an overwhelming amount of women wake up at that time of the night. Although studies are being conducted to see what the backstory on all of that is about, what is clear is the roller coaster ride of hormones (especially estrogen and progesterone) messes with your circadian rhythm and that can make it challenging to fall asleep and/or stay asleep.
Do you have to just grin and bear it? No. Well, not totally. If it’s been a few months of waking up around this time and some other of the symptoms that I mentioned are happening too, you might want to make an appointment with your healthcare provider, just so they can confirm that it’s perimenopause as opposed to something else (like say,a thyroid issue). Another thing that you can do is check out online services that specialize in menopause; they will assess you virtually and provide recommendations and sometimes even prescriptions (some of those includePlushCare,Versalie, andLet’s Get Checked).
In the meantime, there are a few things that you can do from the comfort and convenience of your home that may provide some semi-immediate relief. I’ve got eight of ‘em right here for you to try.
1. Get on a Sleep Schedule
If there are two things that folks don’t schedule enough (and probably should) it’s sex and sleep (check out “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand”). Sex? We’ll have to get into that at another time. Sleep? Listen, all that scheduling means is you’re prioritizing something, and when youschedule sleep that can help you to cultivate a routine that will help you to rest more soundly throughout the night. If you’ve never had a sleep schedule before, all you need to do is purpose in your mind to turn in at the same time every evening.
Actually,there are a few more things that you should add to this: don’t take naps through the day (that can definitely mess with your sleep patterns), do some sort of exercising in the morning or afternoon (that will make it easier to sleep at night) and incorporate a lot of these other tips, so that you’re able to cultivate an atmosphere of rest and relaxation before actually falling asleep.
2. Add a Magnesium, Calcium and Zinc Supplement to Your Diet
Something that my mother hipped me to, shoot, decades ago at this point, is taking magnesium, calcium, and zincas an all-in-one supplement. Not only do they work together to naturally relax your nervous system, but they’re also known to improve your sleep quality as well. It’s also a “fun fact” to know that when you’re going through perimenopause, you’re going to lose some calcium, so this supplement can help you stay on top of that in the process.
3. Don't Eat Late
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I’m definitely preaching to the choir when it comes to this particular point because it’s rare that I will look at the clock when it comes to snacking on something. If you can relate,there’s a study that indicates that eating something, even one hour before turning in, significantly increases your chances of waking up in the middle of the night. And since it can be hella challenging to go back to sleep once you are up, the more proactive that you can be at preventing this from happening, the better…right?
4. Sip on Some Golden Milk or Ashwagandha Tea
Before getting into this tip, it needs to go on record that whether it’s water or something else, if you don’t want to be making potty runs throughout the night, you should stop drinking abouttwo hours before bedtime.That being said, two drinks that can help you out on the rest and relaxation tip are golden milk and ashwagandha tea.
Golden milk is good for you because milk contains tryptophan (a natural sleep agent) and turmeric (which is also in golden milk) can actually help to treat sleep deprivation and anxiety. As far as ashwagandha tea goes, it helps to reduce stress and has compounds in it that actually help to induce sleep.
Nowas far as golden milk goes, I am a fan. I will give a heads up, though, that if your periods are topsy-turvy,turmeric is also a blood thinner; so, if heavy cycles are what you’re also going through, you might want to consume golden milk in great amounts of moderation.
5. Make Your Bedroom Cold and Dark
Hot flashes can be as simple as feeling the need to kick your sheets off in the middle of the night or as complex as soaking through your bedding via your sweat. One way to lower the chances of either of these things happening is to take the temperature in your bedroom down a few notches;preferably between 60-67 degrees.
Something else that you should do is keep your room as dark as possible by investing in some blackout curtains, putting on a sleep mask (especially if you share your bed with someone), turning off all electronic devices, and turning your alarm clock away from you.
Why? Becausesome studies indicate that setting your alarm can cause you to look at it off and on throughout the night in anticipation of waking up which can also hinder you from getting all of the rest that your mind and body need.
6. Calm Your Senses
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Calm is such a calming word. It means to be still and to get into a state of tranquility. Some of the synonyms for calm include quiet, serene, mild, smooth, soothing, peaceful, and restful. If your hormones are anything but all of this, you’ve got to be serious about doing things that will help to calm them — and you — down.
Read a couple of chapters of a non-stress-filled book. Play some nature sounds. Do some meditation. Get into some deep breathing. Read up on what is known as NSDR (Non-Sleep Deep Rest).
Contrary to popular belief, if you crash into bed, that’s not the sign of being a healthy sleeper; it actually should take you between 15-20 minutes to lull yourself. Making the time to do things that will calm you can get your mind, body, and spirit to a place where you can fall into a deep state of sleep so much easier.
7. Put Some Marjoram Oil on Your Bedding
If you’re someone who likes to cook a lot, you might be familiar with marjoram as an herb that’s pretty popular when it comes to Mediterranean dishes. On the health benefits tip, it’s good for digestive issues and it’s loaded with antioxidants. However, if you apply it to your life as an essential oil, it actually has a sweet musky scent that can help to (get this) regulate your hormones and, quite possibly, your menstrual cycle too!
If you want to test it out, my two cents would be to apply some of this essential oil to your pillows and sheets; and see if it helps you sleep a bit more soundly over the next couple of weeks.
8. Use Your Bedroom for Sex and Sleep ONLY
It really can’t be said enough (by me and interior decorators) that your bedroom is not supposed to be a mini-office, entertainment center, or jungle gym for your kids. Your bedroom should be for sex and sleep ONLY (with very few exceptions).
And honestly, since orgasms help toproduce some of the hormones that actually help you to decrease your stress levels as well as help you to sleep better — if you do happen to wake up at 3:30 a.m. and you’ve got a fine specimen in your bed beside you…maybe that’s a sign to get some sex to rock you back to sleep! Can’t think of a better way to end this article, come to think of it. #wink
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Featured image by Milko/Getty Images
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Chizi Duru Takes Us On Her Journey To Hair Repair With SheaMoisture Bond Repair Collection
This article is in partnership with Shea Moisture
Black women and their natural hair is often a shared experience with one another, and SheaMoisture knows all about it. That’s why they have launched the SheaMoisture Bond Repair Collection. You have your days when your hair is flourishing, and you have your days when the elements in the air are causing an annoying amount of frizz. You have your days when you want to wear a protective style, and you have your days when you want to press your hair. And while there’s nothing wrong with switching things up, all the hair manipulation can cause damage to your luscious locks. This is something that beauty and wellness influencer Chizi Duru can relate to.
“The journey with our natural hair isn’t linear. Sometimes you fall in love, you fall out of love with your hair and I'm in a space where I want to love my hair in all stages. In an effort to revitalize these hair bonds, I'm trying out the new SheaMoisture Bond Repair Collection,” she says in the video. SheaMoisture Bond Repair Collection is a 4-step system powered by HydroPlex Technology and is scientifically proven to make hair 6x stronger with 84% less breakage by repairing and rebuilding broken hair bonds (compared to non-conditioning shampoo).
The collection’s formula is infused with Amla oil and AminoBlend, which are fortifying amino acids that strengthen the hair from root to tip and give you visibly healthy hair after just one use. Chizi shares her step-by-step process of using the collection and getting her hair health back on track. “Of course, we've got to remove any buildup, so I'm using the Bond Repair Shampoo, which smells incredible. I've had a sew-in for over two months. So yeah, we've got to get this scalp clean,” she says.
As a beauty content creator, Chizi is no stranger to giving the girls a lewk. From knotless braids to, more recently, a bouncy bob, she continues to showcase a variety of styles. Chizi highlights the ingredients used in the collection that were made to transform dry hair from heat damage, color in type 3 and 4 hair, and protective styles to soft, shiny hair. “So I've been playing around with heat, which, as you guys know, can damage the bonds in your hair,” she admits. “So I love that this line has natural and strengthening ingredients like amla oil and shea butter to help strengthen my hair. Then I'm gonna go in with the Bond Repair Conditioner, which helps strengthen and repair signs of damage in curly and coily hair.”
Last but not least is the SheaMoisture Bond Repair Masque. Using the hair masque will give hair the nourishment it needs as the last step to achieving ultimate healthy hair. “And for ultra moisture, I'm gonna use the Bond Repair Mask. One thing I forgot is the power of a good hair mask is gon’ revive what it needs to revive,” she says. “So join me on the journey of revitalizing my hair and enjoying every stage of it thanks to SheaMoisture Bond Repair Collection.”
Step One: Bond Repair Shampoo
Rejuvenate your hair with SheaMoisture Bond Repair Shampoo, your go-to solution for luscious locks. Packed with hella hydration power, this shampoo adds moisture by 60% while removing buildup without stripping your strands. This shampoo gently cleanses impurities while significantly enhancing shine, smoothness, and softness.
The Bond Repair Shampoo is the first step in the 4-step Bond Repair system, all of which are infused with the uniquely formulated AminoBlend, and HydroPlex technologies that rebuild hair bonds.
Step Two: Bond Repair Conditioner
Tailored to repair styling damage, this creamy conditioner locks in 12x more moisture than standard non-conditioning shampoos, boosting damaged hair strength by 1.5x with significantly less breakage. The creamy SheaMoisture Bond Repair Conditioner deeply hydrates, enhances manageability, and leaves your hair looking healthier and shinier.
Step Three: Bond Repair Masque
This UltraMoisturizing reparative masque is a moisture-rich game-changer for those dealing with the aftermath of hair damage caused by styling. The SheaMoisture Bond Repair Masque delivers 13 times more moisture compared to non-conditioning shampoos, ensuring your hair feels nourished and soft. Designed to repair and rejuvenate, this masque significantly strengthens damaged hair — making it twice as strong while reducing breakage.
Step Four: Bond Repair Leave-In Conditioner
Elevate your curl game with SheaMoisture’s Bond Repair Leave-In Conditioner. Lightweight and hydrating, the Bond Repair Leave-In Conditioner provides 12x more moisture than non-conditioning shampoos and tames frizz with 24-hour humidity control. Designed to define curls and coils, the leave-in conditioner enhances softness and shine, allowing you to detangle effortlessly.
Bonding Oil
The SheaMoisture Bonding Oil is a multitasking all-in-one formula that acts as a heat protectant and provides the hair with moisture, strength, shine, damage protection, and intense nourishment. This lightweight oil not only offers 24-hour frizz and humidity control but also fortifies your tresses, making them up to 5 times stronger with significantly less breakage.
Feature image @chiziduru/ Instagram