Menopause & sleep: How to beat insomnia and sleep soundly

It's no secret that sleep often takes a hit during menopause. In fact, our survey revealed that a whopping 70% of women experience sleep disturbances during this phase of life. This makes sense when you consider the hormonal rollercoaster and other bodily changes that come with menopause. But sleep is far more than just "shutting down" for the night. While we sleep, our brains are hard at work consolidating memories, clearing out waste products, and repairing cells. Quality sleep is essential for both physical and mental well-being, allowing our bodies to destress, balance hormones, and recharge for the day ahead.

What exactly are sleep disturbances during menopause?

Sleep disturbances can manifest in several ways, including:

• Difficulty falling asleep: Taking more than 30 minutes to fall asleep.
• Frequent awakenings: Waking up multiple times during the night.
• Early awakenings: Waking up too early and struggling to fall back asleep.
• Restless sleep: Tossing and turning throughout the night.
• Night sweats: Experiencing excessive sweating during sleep.

In addition to hormonal changes, psychological and physical factors can also contribute to sleep problems. These include:

• Mood swings and stress: Anxiety and racing thoughts can make it difficult to fall asleep and stay asleep. Low progesterone levels can exacerbate these emotional changes, making it even harder to relax and fall asleep or leading to nighttime awakenings.
• Sleep apnea: This condition, characterized by pauses in breathing during sleep, becomes more common after menopause.
• Poor sleep hygiene: Irregular sleep schedules and unhealthy sleep habits can worsen sleep problems.

How hormones mess up sleep during menopause

Many women experience a significant shift in their sleep patterns during (peri)menopause. Waking up in the middle of the night, struggling to fall asleep, or experiencing less restful sleep becomes more common. But why does this happen? The answer lies in the complex interplay of hormonal fluctuations, brain chemistry, and psychological factors.

The hormone transsition affects the production of neurotransmitters in the brain that regulate sleep, such as serotonin and melatonin: This hormone, often referred to as the "sleep hormone," helps regulate the sleep-wake cycle. A decline in melatonin production can make it harder to fall asleep and stay asleep. Many women have also increased cortisol levels, the stress hormone can interfere with the production of melatonin, the sleep hormone.

Perimenopause brings a dramatic decline in estrogen and progesterone, two hormones that play key roles in sleep regulation.

• Progesterone has calming and sleep-promoting effects. Low progesterone levels at the beginning of your perimenopause can contribute to difficulty falling asleep and staying asleep.
  
• Estrogen: This hormone influences the sleep-wake cycle and helps regulate body temperature. As estrogen levels drop in the second part of your perimenopause, it can disrupt sleep patterns.
  Low estrogen can trigger hot flashes and night sweats that interrupt sleep. These sudden increases in body temperature can lead to frequent awakenings and make it difficult to fall back asleep.

Unfortunatly it does not stop there, other physical system which is also related to menopause are joint pain and bladder problems, which also interfere with sleep quality.

What can you do to improve your sleep during menopause?

Developing Healthy-Habits

• Creating a sleep-conducive environment: Maintaining a regular sleep schedule, optimizing your bedroom for sleep. Create a relaxing bedtime routine, avoid screen time before bed, and make sure your bedroom is dark, quiet, and cool.
• Understanding sleep cycles: Identify your chronotype (early bird, night owl, or in-between) and align your schedule accordingly. Learn about sleep cycles and aim for complete 90-minute cycles when planning your sleep duration.
• Avoiding sleep disruptors: Reducing caffeine and alcohol intake, managing stress. Practice relaxation techniques such as yoga, meditation, or deep breathing exercises.
• Stress management techniques: Incorporate relaxation techniques like yoga, meditation, or deep breathing exercises. Consider journaling to release anxious thoughts before bed.

Hormone Replacement Therapy

For many women, hormone replacement therapy (HRT) offers significant relief from sleep disruptions, especially when those disruptions are tied to hot flashes. Research has shown that HRT, particularly with a combination of estrogen and progesterone, can substantially improve sleep quality. However, it's important to note that current medical guidelines don't recommend using HRT solely for sleep problems. It's crucial to have a conversation with your doctor to determine if HRT is a suitable option for you, considering your overall health and symptoms.

Exploring Non-Hormonal Options

If HRT isn't the right fit, there are several non-hormonal approaches you can explore to improve your sleep:

• Melatonin Supplements: These can help support your body's natural sleep-wake cycle.
• Valerian and Hops: These herbal remedies have calming properties that can gently ease you into sleep.
• Antidepressants (e.g., SSRIs): In some cases, antidepressants can improve mood and sleep, especially when hormonal shifts are contributing to the problem. These are prescription medications, so discuss this option with your doctor.
• Blood Pressure Medications (e.g., clonidine): Certain blood pressure medications can help manage night sweats, which can lead to better sleep. These also require a prescription.
• GABA Supplements: GABA is a neurotransmitter that calms brain activity. Supplements may help reduce restlessness and promote relaxation.

Conclusion:

Sleep is crucial for overall health and well-being, especially during menopause. By understanding the causes of sleep problems and taking proactive steps to improve your sleep habits, you can reclaim restful nights and improve your quality of life. You have the power to influence your sleep and improve your sleep habits. Prioritize your sleep by creating a consistent sleep schedule, optimizing your sleep environment, and managing stress.

Unlocking the secrets to better sleep on app.hermaid.me

• Our course provides a wealth of information about sleep, guiding you to develop healthier routines and a deeper understanding of your sleep patterns. We'll explore various methods, from smart technology and RNA testing to determine your chronotype to simple pen-and-paper tracking.
• For personalized guidance, our expert Christine Lenz offers one-on-one consultations. With over 10 years of experience in sleep laboratories, she can provide comprehensive support on your journey to better sleep.
• Further articles on this topic: Circadian Rhythm

Sources

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1445-5994.2012.02723.x
https://www.liebertpub.com/doi/abs/10.1089/152460900318605
https://www.tandfonline.com/doi/abs/10.1080/09637486.2020.1851658