Sleep and Menopause
You are not alone if you wake up at 2 a.m. covered in sweat or toss and turn all night. More than just mood swings and hot flashes, many women suffer from menopausal sleep disturbances. Additionally, it may result in sleepless nights and hazy mornings. The Sleep Foundation says that up to 61% of women in the perimenopause and postmenopause have frequent problems sleeping. It can be challenging to fall asleep and stay asleep due to mood swings, night sweats, and hormonal changes.
However, there are ways to get a good night’s sleep and regain your energy
Highlights: Menopause and Sleep Sleep quality can be affected by hormonal changes during menopause, particularly lower estrogen levels. Insomnia, night sweats, hot flashes, and even sleep apnea are all common problems. In some instances, changes to one’s lifestyle, good sleep hygiene, cognitive behavioral therapy for insomnia (CBT-I), and hormone therapy can make a big difference. After menopause, women who get enough sleep benefit from improved heart health, bone strength, and emotional well-being. Why Menopause Causes Changes in Sleep During the perimenopause, when hormone levels begin to fluctuate, sleep problems can begin before menopause. The brain’s ability to regulate temperature and sleep-wake cycles can change as estrogen and progesterone levels decrease. Because of this, sleep and hot flashes frequently occur simultaneously. Some of the most common problems are night sweats and hot flashes. It can be difficult to fall into the deep, restorative stages of sleep due to these sudden heat surges, which can cause you to wake up multiple times throughout the night. Consistent sleep can make you feel tired throughout the day, irritable, and unable to concentrate over time. According to Franciscan Physician Network’s board-certified pulmonologist and critical care and sleep medicine specialist Tapan Desai, MD, many women experience these changes as a direct result of hormonal shifts. Dr. says, “There are some groups that are more likely to have sleep problems after menopause.” Desai stated After the age of 60 or 65, many women experience issues. It can be harder to fall asleep or stay asleep when estrogen levels drop. Sleep deprivation isn’t just about being tired. Our mood, memory, cognitive performance, and immune system function are all impacted by sleep. It also supports a healthy metabolism, improves our heart health, and lowers stress hormones like cortisol. Common Sleep Problems Following Menopause A number of changes in your body can make it harder to get a good night’s sleep during menopause. Menopausal sleep disturbances that can have an effect on health as a whole may result from these. Night sweats and hot flashes One of the most common reasons women have trouble sleeping during menopause is experiencing hot flashes and night sweats. Nighttime heat and sweat can frequently wake you, make it difficult to fall asleep, and leave you exhausted the next day.
Insomnia
Menopause insomnia can mean that it’s hard to fall asleep, stay asleep, or wake up too early. It often has to do with stress, changes in mood, or feeling too warm. Sleep apnea Women are more likely to develop obstructive sleep apnea, a condition in which breathing stops and starts repeatedly while sleeping, after menopause. In contrast to men, women may not always exhibit loud snoring, one of the most common symptoms. Instead, they might feel tired, have headaches, or have trouble sleeping. Syndrome of restless legs (RLS) At night, some women have a strong urge to move their legs. It’s a sensation of crawling or tingling in the legs. RLS can make it hard to fall asleep and can sometimes be caused by iron deficiency or hormonal changes. Mood and anxiety Insomnia can be made worse by depression and anxiety, which can change during menopause. Sleep and mood interact with one another. The other usually suffers as well when one is hurt. Strategies for Regaining Sound Sleep Dr. According to Desai, if you take a holistic, consistent approach, many sleep issues can be managed. He stated, “Sleep is a global problem that we need to improve in terms of habit.” You should always go to bed at the same time each night. Like brushing your teeth, sleep works only when done correctly.
Menopausal sleep disturbances and perimenopause sleep changes can be managed in the following ways:
1. Make your bedroom the best it can be
Pajamas that wick away moisture and breathable bedding are ideal. Keep the room dark and cool (between 60 and 67 degrees Fahrenheit). To remain comfortable and avoid being distracted, use a fan or white noise machine.
2. Maintain good sleeping habits
In the late afternoon and evening, avoid alcohol and caffeine. Turn off screens 30 to 60 minutes before going to bed. Even on weekends, maintain a consistent bedtime and wakeup time. Try journaling, gentle yoga, and other methods of relaxation.
3. During the day, don’t stop moving and being active
Stress can be reduced and good sleep can be supported by regular exercise. Every day, try to get at least 30 minutes of moderate exercise. However, finish your workout several hours before going to bed.
4. Investigate cognitive behavioral therapy (CBT-I) for insomnia
CBT-I is a structured, evidence-based program that helps retrain your thoughts and behaviors around sleep. It is one of the best non-medical treatments for chronic insomnia, particularly for women going through menopause.
5. Think about the options for medical treatment
Hormone therapy can help some women deal with night sweats and hot flashes that keep them from sleeping. However, not everyone should use it. Light therapy, dietary changes, and short-term sleep aids are additional treatment options. Why Menopause Increases the Importance of Sleep Nearly every body system is impacted by sleep. Heart disease, high blood pressure, changes in metabolism and bone density, weight gain, and insulin resistance are all linked to insufficient sleep. However, getting enough sleep can support healthy aging, balance your mood, and strengthen your immune system. Dr. says, “More and more people are realizing how important sleep is to their overall health.” Desai stated We are all working toward greater health and wellness. People are aware that sleep plays a significant role in that.
Find the way to better sleep
During menopause, insomnia is common. However, it need not be permanent. You will be able to confront the changes that occur in your body during menopause if you are aware of them. Nights of sleepiness are doable. Additionally, they are one of the healthiest gifts you can give yourself. Talk to your Franciscan Health provider if you have persistent sleep issues or suspect you may have sleep apnea.
