Finding Serenity in the Witching Hour

"3am, in the witching hour, desperate to go to the loo. Tinkle over, Ella returns to bed but cannot settle. Her brain is engaged, and all senses are on high alert; is the clock ticking too loudly, or is Charming breathing too deeply? Anxious thoughts start building and growing into catastrophic thinking..."                                              (BUCK! What lies behind the mask?)

Ella's poignant thoughts from BUCK! capture the unsettling reality many women in perimenopause and menopause face: disrupted sleep, heightened anxieties, and the disorienting quiet of the witching hour. But fear not, fellow wrestlers of the night. Let's delve into strategies inspired by Ella's experience. 

Firstly, acknowledge the biological conductor at play. Fluctuating oestrogen levels often disrupt sleep patterns during perimenopause and menopause. Understanding these physiological changes and their impact, as emphasised in the Telegraph,  fosters self-compassion and reminds us: it's not our fault if our brains decide to host a midnight symposium!

Now, let's address the anxious whispers that escalate into full-blown pronouncements during these restless nights. With the use of body scanning techniques such as deliberate and controlled breathing, followed by a sequence of tensing and relaxing muscles, we can evoke a meditative state. Sleepfoundation.org explores various relaxation exercises to further reduce anxiety and guide us back from the mental labyrinth to the present moment.

But sometimes, direct confrontation of your body's tension isn't the answer. Distraction can be your ally. Keep a calming book by your bedside, think poetry, not page-turners. Or, experiment with soothing podcasts, sleep apps, sudoko, crosswords, the list is endless.  Find what lulls your mind and eases you back towards slumber.

You'll find your own rituals, even if it's repeating some of your familiar favourites in order to reset.

BUCK's top five witching hour rituals are:

1. Herbal tea infusion by bedside
2. Magnesium body lotion rubbed into legs or feet
3. Aromatherapy sleep spray on pillow
4. Balm on upper lip, hands, wherever ...
5. Add or remove bed socks

Bonus Tip: Avoid checking the time! Seeing the time can fuel anxiety.

Remember, the witching hour doesn't have to be your nemesis. By understanding the hormonal shifts, practising self-compassion, and utilising evidence-based tools like mindfulness and distraction, you can transform this anxious interlude into a peaceful pause.

Sweet dreams, fellow travellers of the night.

Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider for personalised guidance.