Did you know that about 61% of menopausal women experience sleep problems, according to the National Sleep Foundation? Are you one of them?
Sleep is a vital part of our lives – just like water, food, and air. It’s essential for our bodies to rest and recharge so we can function well the next day.
As we age, our quality of sleep often declines, and this is especially true for women in their perimenopausal stage. One of the most common issues during this transition is disrupted sleep, whether it’s difficulty falling asleep, waking up between 1 a.m. and 3 a.m., or feeling unrefreshed in the morning.
For many women, sleep disturbances and menopause are closely linked. And that shift alone can significantly impact your energy levels during the day, affecting how well you function.
In this blog, we’ll explore why this happens and what you can do to overcome it.
Understanding Menopause
Menopause is a natural biological process marking the end of a woman’s reproductive years, typically occurring between the ages of 45 and 55. It is officially diagnosed after a woman goes 12 consecutive months without a menstrual period.
This is caused by a decline in the production of hormones like estrogen and progesterone by the ovaries. This hormonal shift can bring about changes in sexual function, bone density, and cardiovascular health. While menopause is a normal part of aging, its symptoms can vary greatly among women, with some experiencing minimal discomfort and others facing more significant challenges.
To give you context on how this natural phenomenon occurs, let’s dive into each of its three phases:
Perimenopause
Perimenopause is the transitional phase leading up to menopause, typically starting in a woman’s 40s but sometimes earlier. During this time, the ovaries gradually produce less estrogen, leading to various physical and emotional changes. Around this time, women may experience symptoms such as hot flashes, night sweats, mood swings, and sleep disturbances.
This phase can last several years, and it usually ends when a woman has already gone through 12 consecutive months without a menstrual period — which marks the onset of menopause.
Menopause
Natural menopause, on the other hand, is defined as the starting point at which a woman has not had a menstrual period for 12 consecutive months. At this point, the ovaries have stopped releasing eggs and producing most of their estrogen, leading to symptoms like night sweats, sleep disturbances, vaginal dryness, and weight gain.
Postmenopause
Finally, the last phase of a woman’s menopausal cycle is called postmenopause, and this lasts for the rest of her years. During this time, the symptoms experienced during menopause, such as hot flashes and night sweats, often lessen or disappear. However, as time goes by and as a woman ages, the body will also continue to lower its estrogen and progesterone levels.
Although this hormonal change in a woman’s body is inevitable, it increases their risk of certain health issues, such as osteoporosis, cardiovascular disease, and urinary incontinence.
The Connection Between Menopause and Sleep Disturbances
Now that we’ve discussed how the menopausal process works, let’s discuss one of the most common symptoms that affect many women — sleep disturbance during menopause.
During perimenopause, an estimated 32 to 47 per cent of women report that they have problems with sleep compared with women before they hit perimenopause (16 to 42 per cent). For those who have entered either natural or surgical menopause, the number rises to between 35 and 60 per cent.
Another study also found that while women experience various symptoms during menopause, sleep disturbance is often one of the most prevalent health issues they experience. A large part of this happens because, unlike men, women experience many hormonal changes in their bodies as they grow older. Two key hormones that contribute to these changes are estrogen and progesterone.
Estrogen and Progesterone Decline
Think of estrogen as a multi-tasking hormone. It helps regulate our sleep cycle by influencing neurotransmitters like serotonin and melatonin, which are essential for sleep. So, as estrogen levels begin to drop during perimenopause and remain low after menopause, this delicate balance in a woman’s body gets disrupted. As a result, it leads to sleep challenges like insomnia and fragmented sleep.
On top of that, estrogen helps manage body temperature. So, when its levels fall, many women experience hot flashes and night sweats, making it even harder to get a good night’s rest.
Progesterone, on the other hand, is often called the “calming hormone” because it has a soothing effect on the brain, promoting relaxation and sleep. Like estrogen, progesterone levels also decrease during a woman’s menopausal years.
When this happens, it also lowers the production of the gamma-aminobutyric acid (GABA) neurotransmitter, responsible for promoting relaxation. As a result, there is an increased chance for women to experience higher anxiety levels, making it harder for them to fall and stay asleep.
Impact of Sleep Disturbances on Women’s Health
With all of these hormonal changes happening in a woman’s body, how does it affect a woman’s health?
Brain Power and Memory
Sleep is like a reset button for our brains. When we don’t get enough quality sleep, focusing, remembering things, and making decisions is harder. Those sleepless nights can leave us feeling foggy and forgetful.
Emotional Well-being
We all know how a bad night’s sleep can make us feel grumpy and out of sorts. For women going through menopause, poor sleep can crank up the volume of mood swings, anxiety, and even depression. It’s hard to stay positive and patient when you’re running on empty.
Physical Health
Our immune system needs sleep to stay strong. Without enough rest, we’re more likely to catch colds and other bugs. Plus, long-term sleep issues can increase the risk of serious health problems like high blood pressure, diabetes, and heart disease.
Hormonal Balance
Sleep helps keep our hormones in check. When sleep is disrupted, it can mess with hormones that control stress and appetite, like cortisol, ghrelin, and leptin. This can lead to increased stress and unwanted weight gain.
Energy and Fatigue
Lack of sleep can leave us feeling constantly tired and drained. This low energy can make it hard to stay active and motivated, affecting our overall quality of life and ability to enjoy daily activities.
Bone Health
Sleep is also crucial for maintaining healthy bones. It’s when our body repairs and strengthens bone tissue. With disrupted sleep, this process can be affected, increasing the risk of osteoporosis, which is already a concern during menopause.
Heart Health
Poor sleep can raise our chances of developing heart problems. It can lead to higher blood pressure, more inflammation, and increased stress hormones, all of which are bad news for our hearts.
Metabolism and Weight
Sleep also plays a big role in how our body handles food and regulates insulin. Without enough sleep, it’s harder to manage weight. And given that being a senior means having a lower metabolism rate, having no sleep can heighten our risk for type 2 diabetes.
Strategies for Managing Sleep Disturbances
The good news is that there are ways to improve your sleep during menopause. Here are a few strategies to get you started:
Maintain a Consistent Sleep Schedule
Practice going to bed and waking up at the same time every day to help regulate your body’s internal clock. Consistency can improve the quality of your sleep over time.
Create a Relaxing Bedtime Routine
Develop a calming pre-sleep routine. This could include activities like reading, taking a warm bath, or practising relaxation techniques like deep breathing or meditation. Avoid stimulating activities and electronic screens an hour before bed.
Optimize Your Sleep Environment
Keep your bedroom cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a more sleep-friendly environment. Comfortable bedding and a supportive mattress are also crucial.
Limit Caffeine and Alcohol
Both caffeine and alcohol can interfere with sleep. Try to avoid consuming them in the hours leading up to bedtime. Instead, opt for herbal teas like chamomile or peppermint, which can be soothing.
Stay Active
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days, but try to avoid vigorous activity close to bedtime.
Manage Hot Flashes
Keep a fan or a cooling device near your bed to help manage night sweats and hot flashes. Wearing lightweight, breathable pajamas and using moisture-wicking sheets can also help.
Practice Stress Management
Stress and anxiety can significantly impact sleep. Techniques like yoga, mindfulness, and progressive muscle relaxation can help reduce stress levels and promote better sleep. The Calm app is also helpful for relaxing and getting off to sleep. So, if you want to try that, here is the link to try the Calm app for free: Experience Calm
Watch Your Diet
Avoid heavy or spicy meals before bedtime, as they can cause discomfort and disrupt sleep. Instead, opt for light snacks if you’re hungry before bed, such as a banana or a small handful of nuts.
Stay Hydrated
Drink plenty of water throughout the day but reduce fluid intake in the evening to minimize nighttime awakenings for bathroom trips.
Consider Natural Remedies
Some women find relief with natural supplements like melatonin, valerian root, or magnesium. Always consult with a healthcare provider before starting any new supplement.
Seek Professional Advice
If sleep disturbances persist, talk to a healthcare professional. They can help identify underlying issues and discuss options like hormone replacement therapy (HRT) or other treatments fit for your needs.
Getting Better Sleep During Menopause Is Possible
Menopause brings its own set of challenges, but there are many ways to alleviate them and enjoy better sleep. Creating a relaxing bedtime routine, keeping your bedroom cool, or exploring treatments like hormone replacement therapy can make a big difference. These strategies can help you navigate menopause and get the restful sleep you need to stay healthy and vibrant.
The key is to actively seek these solutions and stay consistent with them. By doing so, you can continue to enjoy your senior years with more energy and well-being. Taking an online sleep questionnaire can also be helpful. It’s a quick and easy way to understand what kind of sleep issue you might be dealing with. Check out this questionnaire from Sleep Services Australia: Sleepiness Online Test.
Telehealth Consultations for Australian Women
In my experience as a GP, I understand that many women struggle with sleep disturbances and menopause but often don’t know where to turn for help. That’s why I’ve made it my mission to bring that level of medical assistance closer to you.
You can now book a Telehealth session with me via WellFemme. Whether you need advice on managing menopause symptoms or improving your sleep, I’m here to help. Visit WellFemme to schedule a consultation. Let’s work together to make your journey through menopause smoother and more comfortable.
