Understanding 3 AM Awakenings: Hormonal and Psychological Insights

This chapter examines the reasons behind waking up at 3 AM, focusing on women's experiences and hormonal influences. It also addresses psychological factors and provides practical tips for improving sleep quality.

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TL;DR: In this episode of "Hormones, Metabolism, and You," Dr. Cassie Smith, who specializes in functional medicine and endocrinology, teams up with Dr. Audrey Wells, an expert in sleep medicine, to delve into how sleep significantly influences mental health. They talk about how common sleep disorders are in the U.S., affecting between 50 to 70 million people, and how these disorders can contribute to anxiety and depression. The episode also touches on how much sleep we really need, the limitations of using sleep tracking devices, and the particular sleep issues that women often face. Dr. Wells stresses the importance of maintaining good sleep habits and shares practical tips for getting better sleep. She also points out the necessity of taking a comprehensive approach when diagnosing and treating sleep disorders.

About Dr. Audrey Wells:

Audrey Wells, MD attended University of Michigan Medical School and went on to train at Washington University School of Medicine in pediatrics and pediatric pulmonary medicine. It was during this time that she developed a specific interest in adult and pediatric sleep medicine. She returned to her home state of New Mexico to complete a sleep medicine fellowship. As Chief Medical Officer, she led the development of OmniSleep Medicine Centers to become a comprehensive sleep clinic for both adults and children from 2010 to 2018.

Show Highlights:

(00:00:06) Dr. Cassie Smith introduces the podcast and highlights the significance of sleep disorders affecting many Americans.
(00:01:20) How sleep issues relate to mental health disorders like anxiety and depression.
(00:02:09) Understanding how much sleep individuals need, varying by sex and personal circumstances.
(00:03:10) Symptoms and signs indicating potential sleep problems, including feedback from sleep partners.
(00:07:31) Discussion of how sleep deprivation can exacerbate symptoms of anxiety, depression, and ADHD.
(00:18:36) Impact of hormonal changes during menstruation, pregnancy, and menopause on sleep quality.
(30:04) Exploration of how alcohol consumption negatively impacts sleep and heart rate variability.
(32:44) Strategies to improve sleep quality, including managing negative thoughts and creating a calming environment.
(40:43) Connection between sleep deprivation and emotional dysregulation, emphasizing the importance of adequate sleep for mental health.
(00:49:10) How sleep deprivation affects healthcare professionals' performance and well-being.