Why Am I Awake at 3 AM?

Why do so many women wake up at 3 AM—and can’t fall back asleep?

If you are in perimenopause or menopause and struggling with restless nights, melatonin might be part of the problem. In this post, I explain why melatonin production drops in midlife, how it affects your sleep, and what you can do to support better rest—naturally and without relying on heavy supplements.

What Is Melatonin?

Melatonin is a hormone your brain produces in response to darkness. It helps regulate your sleep–wake cycle (your circadian rhythm), telling your body when it’s time to wind down. Levels normally rise in the evening and stay elevated through the night—until morning light signals your body to stop producing it.

But as we age, especially for women transitioning through perimenopause and menopause, melatonin production can decline, and this often leads to trouble staying asleep.

Why Melatonin Declines in Midlife Women

There are several reasons melatonin may decrease:

• Ageing: Natural melatonin production starts to decline after 40.
• Hormonal shifts: Fluctuating oestrogen and progesterone can disrupt melatonin rhythms.
• Increased cortisol: Chronic stress and high evening cortisol can block melatonin.
• Light exposure at night: Blue light from screens and artificial lighting suppresses melatonin.
• Irregular sleep patterns: Late nights, shift work, or inconsistent routines interfere with melatonin release.

Signs You Might Have Low Melatonin

• Waking up in the early morning and struggling to fall back asleep
• Difficulty falling asleep at night
• Feeling tired but “wired” in the evening
• Light, fragmented sleep
• Feeling unrested in the morning

How to Support Natural Melatonin Production

If you want to avoid relying on melatonin supplements long-term, here are evidence-based ways to support your body’s own production:

1. Get Morning Sunlight

Natural light in the morning helps regulate your circadian rhythm and improves evening melatonin release. Aim for 15–30 minutes outdoors within the first hour of waking.

2. Limit Light at Night

Reduce artificial light in the evening, especially from screens. Try dimming lights after 8 PM and consider using warm-tone lightbulbs. Blue light–blocking glasses can also help.

3. Keep a Consistent Sleep Routine

Go to bed and wake up at the same time every day—even on weekends. This consistency helps your brain know when to release melatonin.

4. Eat Melatonin-Supportive Foods

Certain foods provide building blocks for melatonin or help with its release:

• Tryptophan-rich foods: turkey, eggs, oats, seeds
• Magnesium: dark leafy greens, pumpkin seeds, almonds
• Tart cherries: naturally high in melatonin (cherry juice may help)
• Complex carbs at dinner: quinoa, brown rice, sweet potato (can improve tryptophan uptake in the brain)

5. Manage Evening Stress

High cortisol (your stress hormone) at night blocks melatonin. Wind down with calming activities:

• Gentle yoga, stretching or a warm bath
• Breathing exercises or a short meditation
• Herbal teas like chamomile, lemon balm, or passionflower

6. Consider Herbal or Nutritional Support

If sleep remains a challenge, some natural options can support melatonin without creating dependency:

• Magnesium glycinate or taurate (helps relax the nervous system)
• L-theanine (from green tea – promotes relaxation)
• Valerian root or ashwagandha (adaptogens that lower cortisol)
• B vitamins (especially B6, which helps convert tryptophan to melatonin)

Should You Take a Melatonin Supplement?

Short-term melatonin supplements (0.3–1 mg) can help in certain cases, such as jet lag or temporary stress. But taking high doses (like 5–10 mg, often sold in shops) is usually unnecessary and may disrupt your natural production if used long-term.

If you do try melatonin, keep the dose low and take it 1–2 hours before bedtime.

Avslutande Tankar

Waking up during the night is not just a part of “getting older”—it often signals that your body needs better support, especially around hormone balance, nervous system regulation, and circadian rhythm.

With the right steps, your body can relearn how to sleep deeply again. Start small: a morning walk, a consistent bedtime, and a wind-down routine can make a big difference over time.

Need personal guidance?
If you’re struggling with sleep, hormone balance, or midlife weight changes, I offer personalised support as a Functional and Naturopathic Nutritional Therapist. Book a consultation and let’s work together to restore your balance—naturally.