Menopause and Sleep: How I Saved My Nights
It was Thursday in the middle of the night. I had woken up again for the third night in a row, my mind spinning with mindless thoughts and knowing I wouldn’t be able to fall back asleep again. Why can’t I just go back to sleep? Sound familiar?
If you are in your mid-30s or early 40s and beginning to experience this, please know you are not going crazy and are not alone! What most women don’t realize is that perimenopause, the transitional stage before you reach menopause, happens a lot earlier than they think. Often, women are left feeling confused and frustrated, and worst yet, when they go to their doctors with these symptoms, they are usually dismissed or prescribed sleep aids without understanding the underlying symptoms that are going on that are causing the sleep disruptions.
So What Causes Sleep Disturbances During Perimenopause?
The primary culprit is the fluctuation of hormones, particularly estrogen and progesterone. These hormones play a crucial role in regulating sleep. As their levels decline and fluctuate, it can disrupt the body's natural sleep-wake cycle, making it harder to stay asleep. Estrogen, besides its role in reproductive health, also influences the body's sleep-wake cycle and helps you stay asleep. As levels of estrogen decrease during menopause, it can lead to difficulties in falling asleep and staying asleep, creating an intermission in your nightly rest. Progesterone, often called a "calming hormone," promotes sleep and relaxation. As you transition through menopause, levels of progesterone decrease, which can lead to sleep disturbances.
Night sweats and hot flashes during menopause can feel similarly surprising and disruptive, especially when they interrupt your sleep. Hot flashes are sudden feelings of warmth, usually most intense over the face, neck, and chest. When they occur during sleep, they're called night sweats. These episodes can wake you up and make it hard to fall back asleep, leading to fragmented and poor-quality sleep. Hormonal changes during perimenopause can also impact mood, leading to increased stress and anxiety. These feelings can keep your mind racing at night, making it difficult to fall asleep once you wake up.
While the sleep disturbances associated with perimenopause can be frustrating, there are several strategies you can try to improve your sleep quality:
Establish a Relaxing Bedtime Routine: Creating a calming bedtime routine can signal your body that it's time to wind down. This can include reading a book, taking a warm bath, practicing relaxation techniques such as deep breathing or progressive muscle relaxation, or listening to soothing music.
Create a Comfortable Sleep Environment: Make your bedroom a sleep sanctuary. Keep the room cool, dark, and quiet. Use blackout curtains, a white noise machine, or a fan to create an optimal sleep environment. Investing in breathable bedding and moisture-wicking pyjamas can also help manage night sweats.
Limit Stimulants and Alcohol: Caffeine and alcohol can interfere with sleep quality. Avoid caffeine and alcohol at least 6 hours before bedtime, as it can disrupt your sleep cycle.
Exercise Regularly: Regular physical activity, such as 30 minutes of walking outside, can help regulate sleep patterns and reduce stress levels. However, try to avoid vigorous exercise close to bedtime, as it can be stimulating.
Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, can help regulate your body’s internal clock and improve sleep quality.
Practice Mindfulness and Stress Management: Techniques such as meditation, yoga, or journaling can help manage stress and anxiety, which are common contributors to sleep disturbances during perimenopause.
Consider Natural Sleep Aids: Melatonin, magnesium supplements, or herbal remedies like valerian root or chamomile tea can promote relaxation and help improve sleep. However, it's essential to consult with your healthcare provider before starting any new supplement.
Manage Night Sweats and Hot Flashes: Keeping a fan by your bed, using cooling pillows, and dressing in layers can help you stay cool at night. Hormone therapy or other medications may also be an option if hot flashes and night sweats are particularly disruptive, but this should be discussed with a healthcare professional.
Limit Screen Time Before Bed: The blue light emitted by phones, tablets, and computers can interfere with melatonin production and disrupt your sleep cycle. Try to avoid screens at least an hour before bedtime.
Seek Professional Help: If you’ve tried these strategies and are still struggling with sleep, it might be time to consult a healthcare provider. Other underlying factors could be contributing to your sleep disturbances, and a healthcare professional can help develop a personalized treatment plan.
Waking up in the middle of the night and struggling to fall back asleep can be one of the more challenging symptoms of perimenopause, but it doesn’t have to be a permanent part of your life. You can reclaim restful nights by understanding the factors that contribute to sleep disturbances and taking proactive steps to improve your sleep hygiene. Remember, you’re not alone, and many resources and support systems are available to help you navigate this transitional phase.
These sleep strategies saved me! Don’t let perimenopause rob you of a good night's sleep. Try these strategies, stay informed, and contact a healthcare provider if needed. You can achieve the restful, restorative sleep you deserve with the right approach.
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Xi Decker is a writer and advocate for empowering women to take an active role in their health narrative, particularly during perimenopause. Download a free guide to the Top 5 Strategies to Navigate Menopause with Fewer Symptoms here.
