Full Transcript Why Perimenopause Anxiety Hits at 3 AM 0:01 Three o'clock in the morning. You 0:01 Three o'clock in the morning. You opened your 0:03 opened your 0:03 opened your eyes wide. Your heart is 0:04 eyes wide. Your heart is 0:04 eyes wide. Your heart is pounding. And 0:06 pounding. And 0:08 all the 0:08 all the worries of the past day 0:09 worries of the past day 0:09 worries of the past day and the next six 0:10 and the next six 0:10 and the next six months rush through my head for no reason. If this 0:11 months rush through my head for no reason. If this 0:11 months rush through my head for no reason. If this happens to you, 0:12 happens to you, 0:12 happens to you, I want you to hear this 0:13 I want you to hear this 0:13 I want you to hear this first. You are not 0:14 first. You are not 0:14 first. You are not going crazy. There is a 0:16 going crazy. There is a 0:16 going crazy. There is a real physical 0:17 real physical 0:17 real physical reason why 0:17 reason why 0:19 perimenopausal anxiety 0:19 perimenopausal anxiety occurs in the middle of the night. 0:20 occurs in the middle of the night. 0:20 occurs in the middle of the night. And once you 0:21 And once you 0:21 And once you understand that, you can 0:22 understand that, you can 0:22 understand that, you can do something about it. 0:23 do something about it. 0:24 do something about it. So in this video, I'll
How Hormones Trigger Anxiety 0:25 So in this video, I'll 0:25 So in this video, I'll explain why this 0:26 explain why this 0:26 explain why this happens, why it's 0:27 happens, why it's 0:27 happens, why it's at 3 a.m., 0:28 at 3 a.m., 0:28 at 3 a.m., and how to 0:29 and how to 0:29 and how to stop it. I am Dr. 0:32 stop it. I am Dr. 0:32 stop it. I am Dr. Jen, an obstetrician- 0:33 Jen, an obstetrician- gynecologist and 0:34 gynecologist and 0:34 gynecologist and integrative 0:35 integrative 0:35 integrative medicine physician. And I want 0:37 medicine physician. And I want 0:37 medicine physician. And I want you to know something. You're 0:38 you to know something. You're 0:38 you to know something. You're not crazy and you're not 0:39 not crazy and you're not 0:39 not crazy and you're not being dramatic. 0:40 being dramatic. 0:41 being dramatic. Anxiety is one 0:42 Anxiety is one 0:42 Anxiety is one of the most common 0:43 of the most common 0:43 of the most common symptoms 0:44 symptoms 0:44 symptoms of perimenopause, 0:45 of perimenopause, 0:45 of perimenopause, often ignored or 0:47 often ignored or 0:47 often ignored or underestimated by doctors. 0:48 underestimated by doctors. 0:49 underestimated by doctors. It appears 0:49 It appears 0:49 It appears even in women 0:50 even in women 0:50 even in women who have never 0:52 who have never 0:52 who have never experienced anxiety before. Not even a 0:53 experienced anxiety before. Not even a 0:53 experienced anxiety before. Not even a single day in 0:54 single day in 0:54 single day in my life. It's not a 0:56 my life. It's not a 0:56 my life. It's not a character flaw, it's not a 0:57 character flaw, it's not a 0:57 character flaw, it's not a stress problem, and
Why it happens? 0:58 stress problem, and 0:58 stress problem, and you don't have to 0:59 you don't have to 0:59 you don't have to just put up with it. This is a 1:00 just put up with it. This is a 1:00 just put up with it. This is a matter of chemistry, and 1:01 matter of chemistry, and 1:01 matter of chemistry, and chemistry can be 1:02 chemistry can be 1:02 chemistry can be fixed. So, 1:03 fixed. So, 1:03 fixed. So, let's start with why 1:04 let's start with why 1:05 let's start with why this is 1:05 this is 1:05 this is happening in the first place. Your 1:07 happening in the first place. Your 1:07 happening in the first place. Your brain has a built-in 1:08 brain has a built-in 1:08 brain has a built-in calming system 1:09 calming system 1:09 calming system that runs on a 1:10 that runs on a 1:10 that runs on a chemical 1:11 chemical 1:11 chemical called GABA. This is a 1:12 called GABA. This is a 1:12 called GABA. This is a brake on your 1:13 brake on your 1:13 brake on your nervous system. And 1:15 nervous system. And 1:15 nervous system. And one of the main things 1:16 one of the main things that fuels this 1:17 that fuels this 1:17 that fuels this brake is progesterone 1:18 brake is progesterone , or more precisely, a 1:19 , or more precisely, a 1:19 , or more precisely, a calming compound 1:20 calming compound that your 1:21 that your 1:21 that your body produces. That's the 1:22 body produces. That's the 1:22 body produces. That's the problem. In 1:24 problem. In 1:24 problem. In perimenopause, 1:25 perimenopause, 1:25 perimenopause, progesterone is usually 1:26 progesterone is usually 1:26 progesterone is usually the first to drop, 1:27 the first to drop, 1:27 the first to drop, often years before 1:28 often years before 1:28 often years before estrogen declines. 1:29 estrogen declines. 1:32 So, as 1:32 So, as progesterone levels drop, 1:33 progesterone levels drop, 1:33 progesterone levels drop, you gradually 1:34 you gradually 1:34 you gradually lose this 1:35 lose this 1:35 lose this ability 1:36 ability 1:36 ability to calm down, and it 1:37 to calm down, and it 1:37 to calm down, and it becomes harder for your brain
Why You Wake Up at 3 AM 1:38 becomes harder for your brain 1:38 becomes harder for your brain to fall asleep, stay asleep, 1:39 to fall asleep, stay asleep, 1:39 to fall asleep, stay asleep, and relax. In 1:41 and relax. In 1:41 and relax. In addition, your estrogen is 1:43 addition, your estrogen is 1:43 addition, your estrogen is constantly fluctuating 1:44 constantly fluctuating . And estrogen 1:45 . And estrogen 1:45 . And estrogen helps regulate 1:46 helps regulate 1:46 helps regulate " 1:47 " feel-good" neurotransmitters, or 1:48 feel-good" neurotransmitters, or 1:48 feel-good" neurotransmitters, or chemicals, 1:49 chemicals, 1:49 chemicals, called 1:50 called 1:50 called serotonin and dopamine. 1:51 serotonin and dopamine. 1:52 serotonin and dopamine. And these sharp jumps 1:53 And these sharp jumps 1:53 And these sharp jumps directly 1:53 directly 1:53 directly affect mood 1:55 affect mood 1:55 affect mood and anxiety. These are not 1:56 and anxiety. These are not 1:56 and anxiety. These are not figments of your 1:57 figments of your 1:57 figments of your mind. These are real 1:58 mind. These are real 1:58 mind. These are real changes in your 1:59 changes in your 1:59 changes in your brain chemistry. So why 3:00 2:01 brain chemistry. So why 3:00 2:01 brain chemistry. So why 3:00 am? Almost like 2:02 am? Almost like 2:02 am? Almost like clockwork. Two 2:04 clockwork. Two 2:04 clockwork. Two important things 2:04 important things 2:04 important things collide at 2:05 collide at 2:05 collide at dawn. First, 2:06 dawn. First, 2:07 dawn. First, your stress hormone, 2:08 your stress hormone, 2:08 your stress hormone, cortisol, 2:09 cortisol, 2:09 cortisol, is naturally at its 2:09 is naturally at its 2:10 is naturally at its lowest 2:10 lowest 2:11 lowest around midnight and 2:12 around midnight and 2:12 around midnight and then begins to 2:12 then begins to 2:12 then begins to rise towards morning 2:14 rise towards morning 2:14 rise towards morning to perk you up and 2:15 to perk you up and 2:15 to perk you up and wake you up. This 2:15 wake you up. This 2:15 wake you up. This growth should be 2:17 growth should be 2:17 growth should be gentle. But with 2:17 gentle. But with 2:17 gentle. But with low
Hidden Triggers Making Anxiety Worse 2:18 low 2:18 low progesterone levels, there is no 2:19 progesterone levels, there is no 2:19 progesterone levels, there is no calming 2:20 calming 2:20 calming effect. There is no 2:21 effect. There is no 2:21 effect. There is no softness. Cortisol 2:22 softness. Cortisol 2:22 softness. Cortisol simply says, "Get up. 2:23 simply says, "Get up. " You are fully 2:24 " You are fully 2:24 " You are fully awake, 2:25 awake, 2:25 awake, feeling alert and 2:26 feeling alert and 2:26 feeling alert and ready to start the day. 2:27 ready to start the day. 2:27 ready to start the day. Second, 2:28 Second, 2:28 Second, blood sugar levels 2:29 blood sugar levels 2:29 blood sugar levels matter. If your 2:30 matter. If your 2:30 matter. If your blood sugar drops 2:31 blood sugar drops 2:31 blood sugar drops too low at night, your 2:32 too low at night, your 2:32 too low at night, your body releases a dose of 2:33 body releases a dose of 2:33 body releases a dose of adrenaline and 2:34 adrenaline and 2:34 adrenaline and cortisol to 2:34 cortisol to 2:34 cortisol to raise it. This 2:35 raise it. This 2:35 raise it. This jump can cause 2:37 jump can cause 2:37 jump can cause you 2:37 you 2:37 you to wake up abruptly with a 2:38 to wake up abruptly with a 2:38 to wake up abruptly with a feeling of nervous 2:39 feeling of nervous 2:39 feeling of nervous excitement and panic. 2:40 excitement and panic. 2:41 excitement and panic. But together, 2:41 But together, 2:41 But together, unbalanced 2:42 unbalanced 2:42 unbalanced cortisol and a drop 2:44 cortisol and a drop 2:44 cortisol and a drop in blood sugar give 2:45 in blood sugar give 2:45 in blood sugar give you those classic 2:46 you those classic 2:46 you those classic 3 a.m. wake-ups 2:47 3 a.m. wake-ups 2:47 3 a.m. wake-ups . There are three more 2:48 . There are three more 2:48 . There are three more things that only 2:49 things that only 2:49 things that only add fuel to the 2:50 add fuel to the 2:50 add fuel to the fire. A glass of wine 2:52 fire. A glass of wine 2:52 fire. A glass of wine you drank to 2:53 you drank to 2:53 you drank to fall asleep wears off within a few 2:54 fall asleep wears off within a few 2:54 fall asleep wears off within a few hours, 2:55 hours, 2:55 hours, causing the opposite 2:57 causing the opposite 2:57 causing the opposite effect: a surge of 2:58 effect: a surge of 2:58 effect: a surge of adrenaline and an even 2:59 adrenaline and an even 2:59 adrenaline and an even greater drop
What to Do When You Wake Up 3:00 greater drop 3:00 greater drop in blood sugar. And this 3:01 in blood sugar. And this 3:01 in blood sugar. And this can actually 3:02 can actually 3:02 can actually make the situation much worse 3:03 make the situation much worse 3:03 make the situation much worse . Sometimes night 3:06 . Sometimes night 3:06 . Sometimes night sweats or 3:07 sweats or 3:07 sweats or hot flashes also 3:07 hot flashes also 3:07 hot flashes also add to this, 3:09 add to this, 3:09 add to this, causing you 3:09 causing you 3:09 causing you to wake up, 3:10 to wake up, 3:10 to wake up, accompanied by 3:11 accompanied by 3:11 accompanied by anxiety, because you are 3:12 anxiety, because you are 3:12 anxiety, because you are sweating profusely. And 3:16 sweating profusely. And 3:16 sweating profusely. And since low 3:17 since low 3:17 since low progesterone levels 3:18 progesterone levels 3:18 progesterone levels make your sleep 3:19 make your sleep 3:19 make your sleep shallow and 3:20 shallow and 3:20 shallow and fragmented, you simply 3:21 fragmented, you simply 3:21 fragmented, you simply wake up and can't fall 3:22 wake up and can't fall 3:22 wake up and can't fall back asleep, 3:23 back asleep, 3:23 back asleep, causing your brain 3:24 causing your brain 3:24 causing your brain to start working at 3:25 to start working at 3:26 to start working at full speed. So if you've been 3:28 full speed. So if you've been 3:28 full speed. So if you've been blaming yourself for 3:29 blaming yourself for 3:29 blaming yourself for this, please 3:30 this, please 3:30 this, please stop. Your body 3:31 stop. Your body 3:31 stop. Your body is doing something completely 3:32 is doing something completely 3:32 is doing something completely predictable. And 3:33 predictable. And 3:33 predictable. And predictable 3:34 predictable 3:34 predictable means it can be 3:35 means it can be 3:35 means it can be fixed. Now 3:36 fixed. Now 3:36 fixed. Now let's get to what 3:37 let's get to what 3:37 let's get to what you're here for. I'll 3:38 you're here for. I'll 3:38 you're here for. I'll give you advice on what to 3:39 give you advice on what to 3:39 give you advice on what to do the next 3:40 do the next 3:40 do the next time you 3:41 time you 3:41 time you wake up at 3 3:42 wake up at 3 3:42 wake up at 3 a.m. to 3:43 a.m. to 3:43 a.m. to stop this process in 3:44 stop this process in 3:44 stop this process in real time, and I'll
Breathing Technique to Calm Your Nervous System 3:45 real time, and I'll 3:45 real time, and I'll also talk about 3:46 also talk about 3:46 also talk about some preventative 3:48 some preventative 3:48 some preventative measures. Stay 3:50 measures. Stay 3:50 measures. Stay with me, because all of this 3:51 with me, because all of this 3:51 with me, because all of this together will finally give 3:52 together will finally give 3:52 together will finally give you relief 3:53 you relief 3:53 you relief in the middle of the night. So, 3:55 in the middle of the night. So, 3:55 in the middle of the night. So, first, 3:56 first, 3:56 first, rescue measures. When you 3:57 rescue measures. When you 3:58 rescue measures. When you wake up at 3 3:59 wake up at 3 3:59 wake up at 3 a.m. with a 3:59 a.m. with a 3:59 a.m. with a racing 4:00 racing 4:00 racing heart, the 4:01 heart, the 4:01 heart, the worst thing to do is pick up your 4:02 worst thing to do is pick up your 4:02 worst thing to do is pick up your phone or start 4:03 phone or start 4:03 phone or start doing things on 4:04 doing things on 4:04 doing things on it, because that's your 4:05 it, because that's your 4:05 it, because that's your brain's signal that it's time 4:06 brain's signal that it's time 4:06 brain's signal that it's time to wake up. Time 4:07 to wake up. Time 4:07 to wake up. Time to start work. 4:08 to start work. 4:08 to start work. Instead, work 4:10 Instead, work 4:10 Instead, work with your body. 4:11 with your body. 4:14 Slow down your breathing 4:14 Slow down your breathing and make your exhalations 4:15 and make your exhalations 4:15 and make your exhalations longer than your inhalations. This 4:18 longer than your inhalations. This 4:18 longer than your inhalations. This is called 4:18 is called 4:19 is called breathing practice. 4:20 breathing practice. 4:20 breathing practice. Because a long, 4:20 Because a long, 4:21 Because a long, slow exhalation is the 4:21 slow exhalation is the 4:21 slow exhalation is the fastest physical
Fix Your Blood Sugar & Hormones 4:22 fastest physical 4:22 fastest physical signal you 4:23 signal you 4:23 signal you can send to 4:24 can send to 4:24 can send to your nervous system: "I'm 4:25 your nervous system: "I'm 4:25 your nervous system: "I'm safe." Time 4:26 safe." Time 4:26 safe." Time to calm down. 4:27 to calm down. 4:28 to calm down. Try inhaling 4:29 Try inhaling 4:29 Try inhaling for a count of four, 4:30 for a count of four, 4:30 for a count of four, holding for a count of six, and 4:31 holding for a count of six, and 4:31 holding for a count of six, and exhaling for a count of eight. 4:32 exhaling for a count of eight. 4:33 exhaling for a count of eight. Do this over and 4:34 Do this over and 4:34 Do this over and over again. Keep 4:35 over again. Keep 4:35 over again. Keep the room cool 4:37 the room cool 4:37 the room cool and the lights off. A 4:38 and the lights off. A 4:38 and the lights off. A simple reminder: 4:39 simple reminder: 4:39 simple reminder: you don't need to 4:40 you don't need to 4:40 you don't need to fix anything 4:41 fix anything 4:41 fix anything right now. You 4:42 right now. You 4:42 right now. You are not trying to force 4:43 are not trying to force 4:43 are not trying to force yourself to sleep. You're 4:44 yourself to sleep. You're 4:44 yourself to sleep. You're just trying to 4:45 just trying to 4:45 just trying to turn off that 4:46 turn off that 4:46 turn off that alarm. Now about 4:47 alarm. Now about 4:47 alarm. Now about preventive measures 4:48 preventive measures 4:48 preventive measures to prevent this. 4:50 to prevent this. 4:50 to prevent this. First, 4:50 First, 4:50 First, stabilize your 4:51 stabilize your 4:51 stabilize your blood sugar levels at night 4:52 blood sugar levels at night 4:52 blood sugar levels at night by consuming fewer 4:53 by consuming fewer 4:53 by consuming fewer sweets and 4:54 sweets and 4:54 sweets and alcohol before bed. 4:55 alcohol before bed. 4:56 alcohol before bed. For some women, a 4:56 For some women, a 4:56 For some women, a balanced, 4:57 balanced, 4:57 balanced, high- 4:58 high- 4:58 high- protein snack before 4:59 protein snack before 4:59 protein snack before bed will help 5:00 bed will help 5:00 bed will help prevent a sharp 5:01 prevent a sharp 5:01 prevent a sharp drop in blood sugar levels. 5:02 drop in blood sugar levels. 5:03 drop in blood sugar levels. Number two: eliminate the 5:04 Number two: eliminate the 5:04 Number two: eliminate the hormonal 5:04 hormonal 5:04 hormonal root cause, because 5:05 root cause, because 5:05 root cause, because it is often associated with 5:06 it is often associated with 5:06 it is often associated with low 5:07 low 5:07 low progesterone levels. 5:08 progesterone levels. 5:08 progesterone levels. Talk to your 5:09 Talk to your 5:09 Talk to your doctor about whether
Daily Habits That Prevent 3 AM Anxiety 5:10 doctor about whether 5:10 doctor about whether progesterone is right for you. 5:11 progesterone is right for you. 5:12 progesterone is right for you. Taking it at night, 5:12 Taking it at night, 5:13 Taking it at night, usually an hour or 5:14 usually an hour or 5:14 usually an hour or two before bedtime, will help 5:15 two before bedtime, will help 5:15 two before bedtime, will help reduce 5:16 reduce 5:16 reduce anxiety, help you 5:17 anxiety, help you 5:17 anxiety, help you fall asleep faster, and prevent 5:18 fall asleep faster, and prevent 5:18 fall asleep faster, and prevent waking up during the night. You 5:19 waking up during the night. You 5:19 waking up during the night. You will actually 5:20 will actually 5:20 will actually sleep more soundly. 5:21 sleep more soundly. 5:21 sleep more soundly. You may 5:22 You may 5:22 You may also need 5:23 also need 5:23 also need estrogen, but this 5:24 estrogen, but this 5:24 estrogen, but this should be discussed 5:25 should be discussed 5:25 should be discussed specifically with your doctor. 5:26 specifically with your doctor. 5:26 specifically with your doctor. Number three: your 5:27 Number three: your 5:27 Number three: your baseline 5:28 baseline 5:28 baseline stress level. Limit 5:29 stress level. Limit 5:29 stress level. Limit caffeine, especially in the 5:30 caffeine, especially in the 5:30 caffeine, especially in the afternoon: 5:32 afternoon: 5:32 afternoon: nothing after 11:00. 5:33 nothing after 11:00. 5:33 nothing after 11:00. Get morning 5:34 Get morning 5:34 Get morning sunlight, 5:35 sunlight, 5:35 sunlight, move during the day, and 5:36 move during the day, and 5:36 move during the day, and stick to a 5:37 stick to a 5:37 stick to a consistent 5:38 consistent 5:38 consistent sleep schedule. Magnesium glycinate also 5:40 sleep schedule. Magnesium glycinate also 5:40 sleep schedule. Magnesium glycinate also helps a lot for some 5:41 helps a lot for some 5:41 helps a lot for some . But 5:42 . But 5:42 . But none of this is 5:43 none of this is 5:43 none of this is just gimmickry. 5:44 just gimmickry. 5:44 just gimmickry. Each of these methods 5:45 Each of these methods 5:45 Each of these methods reduces the load 5:46 reduces the load 5:46 reduces the load on the system that 5:47 on the system that 5:47 on the system that keeps you 5:47 keeps you 5:47 keeps you awake at 3 5:48 awake at 3 5:48 awake at 3 a.m. Since 5:49 a.m. Since 5:49 a.m. Since waking up at 3am is
Final Takeaways & Next Steps 5:50 waking up at 3am is 5:50 waking up at 3am is essentially a 5:51 essentially a 5:51 essentially a sleep problem, I've put together 5:52 sleep problem, I've put together 5:52 sleep problem, I've put together five 5:52 five 5:53 five doctor-approved solutions for 5:53 doctor-approved solutions for 5:53 doctor-approved solutions for those who wake up 5:54 those who wake up 5:54 those who wake up in the middle of the night. They 5:55 in the middle of the night. They 5:55 in the middle of the night. They perfectly complement 5:56 perfectly complement 5:56 perfectly complement everything we just 5:57 everything we just 5:57 everything we just discussed. I will add 5:59 discussed. I will add 5:59 discussed. I will add this video here. So 6:00 this video here. So 6:00 this video here. So watch it 6:01 watch it 6:01 watch it next. and also
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