With Josephine Oguntoyinbo
For many women, turning 40 brings a new chapter filled with wisdom, confidence and fresh responsibilities. Yet, for some, it also introduces an unwelcome companion—broken sleep.
A growing number of women complain that they fall asleep around 10 p.m., only to wake up around 2 a.m. and struggle to return to sleep.
What makes the experience frustrating is that many women initially blame stress, an uncomfortable mattress or excessive worrying. While these factors can contribute to poor sleep, health experts say hormonal changes associated with midlife often play a significant role in disrupting normal sleep patterns.
Women approaching menopause or those in the early stages of menopause experience fluctuations in hormones, particularly oestrogen and progesterone. These hormones influence not only reproductive health but also body temperature, mood and the body’s natural sleep cycle.
As hormone levels begin to fluctuate, many women experience night sweats, hot flushes, anxiety, palpitations and frequent awakenings during the night. These symptoms may occur even in women who still have regular monthly menstrual periods.
Medical experts explain that progesterone has a calming effect on the brain and supports restful sleep. As progesterone declines with age, many women become more sensitive to stress and find it harder to stay asleep throughout the night.
Similarly, declining oestrogen levels can affect the body’s ability to regulate temperature. A slight rise in body temperature during the early hours of the morning may trigger sweating or discomfort, causing women to wake suddenly around 2 or 3 a.m.
Lack of quality sleep does not only leave women feeling tired. It may also affect memory, concentration, emotional stability, immune function and overall quality of life. Some women become easily irritated, while others experience low productivity and persistent fatigue.
Health professionals also caution that sleep disturbances may sometimes be linked to underlying medical conditions such as thyroid disorders, obstructive sleep apnoea, depression, anxiety or poorly controlled high blood pressure. Persistent sleep problems should therefore not be ignored.
Lifestyle habits also influence sleep quality. Consuming caffeine late in the day, using mobile phones shortly before bedtime, eating heavy meals at night and maintaining irregular sleeping hours can worsen insomnia, especially during hormonal transition.
Experts advise women to establish healthy bedtime routines. Going to bed and waking up at the same time each day helps regulate the body’s internal clock. Keeping the bedroom cool, dark and quiet can also promote deeper, uninterrupted sleep.
Regular physical activity, particularly during the daytime, has also been shown to improve sleep quality. However, vigorous exercise immediately before bedtime may have the opposite effect by making it harder to fall asleep.
Nutrition also matters. Eating a balanced diet rich in vegetables, fruits, whole grains, lean proteins and foods containing magnesium and calcium may support better sleep. Limiting alcohol and reducing sugary foods in the evening may also be beneficial.
Mental well-being should not be overlooked. Relaxation techniques such as deep breathing, meditation, prayer, reading or listening to calming music before bedtime can reduce anxiety and prepare the body for restful sleep.
In a chat with Consultant gynaecologist, Dr Adebimpe Akinnifesi, she advised women over 40 not to dismiss persistent sleep disturbances as a normal part of ageing. Instead, she recommended seeking medical evaluation to identify possible hormonal changes or underlying health conditions that may require treatment.
She further emphasised that treatment should be individualised, depending on the cause, saying that management may include lifestyle modifications, cognitive behavioural therapy for insomnia, treatment of underlying medical conditions or, in selected cases, menopause-related therapies prescribed by qualified healthcare professionals.
According to her, self-medication with sleeping pills or unverified herbal remedies should be avoided without medical advice.
Ultimately, waking up every night at 2 a.m. is not something women should simply endure in silence. Understanding the hormonal changes that accompany midlife, adopting healthy sleep habits and seeking professional medical guidance when symptoms persist can help women reclaim restful nights and enjoy healthier, more energetic days.