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Menopause is causing havoc with my sleep: what can I do?
Among the challenges women face around menopause, disrupted sleep can be a major one, with around 65 percent of women reporting issues—but there are ways to manage this impact.
Menopause, when the monthly menstrual cycle stops, is usually divided into phases that describe the different stages of hormonal change. The biological changes that take place at each stage can lead to significant sleep issues—and some of the other common symptoms of menopause can compound this problem.
HOW MENOPAUSE AFFECTS SLEEP
During perimenopause, the phase leading up to periods stopping, production of estrogen and progesterone, the two main sex hormones, declines. Fluctuating levels of estrogen can lead to night sweats and hot flashes, and a drop in progesterone can also cause anxiety, depression, and weight gain, all of which can interfere with sleep. The sleep hormone melatonin also declines, influenced both by age and by decreasing estrogen and progesterone. This can leave many people either unable to fall or stay asleep or waking too early to feel rested.
Hot flashes are one of the most sleep-disruptive menopausal symptoms, causing a sudden feeling of heat that spreads over the body, leading to sweating, increased heart rate, and flushed skin. They usually last a few minutes, but can linger for 20 minutes or more. Keeping cool is key to preventing hot flashes from waking you up or hindering your ability to get to sleep in the first place.
Hormonal changes
As menopause approaches, hormone production starts to fluctuate and fall, triggering a variety of symptoms.
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REPLACING THE HORMONES
Hormone replacement therapy (HRT) has proved effective in treating sleep disruption during the menopause. Different types of HRT consist of estrogen, progesterone, or a combination of the two. Replacing estrogen can stop or reduce the frequency of hot flashes; progesterone may improve slow-wave sleep and can also help counteract weight gain that can cause other sleep issues. Talk to your doctor to decide if HRT is right for you. Consider also psychological support such as counseling, which can be very helpful if your sleep is affected by anxiety or low mood associated with menopause.
Life Stages | Menopause is causing havoc with my sleep: what can I do?
MANAGING NIGHT-TIME HOT FLASHES
• Keep spare nightwear next to your bed so you can change out of sweaty clothes and get back to sleep more quickly.
• If you share a bed, a cooling mattress pad on your side can help, as can covers with different tog ratings.
• Try cutting back on or avoiding known triggers, such as caffeine and alcohol.
• Eating foods rich in hormone-balancing phytoestrogens, such as tofu and chickpeas, can help prevent episodes.
• Take an omega-3 supplement, or eat plenty of omega-3-rich oily fish or flaxseeds.