Having trouble falling or staying asleep during menopause? You’re not alone.
Tossing and turning, sweating, or waking up multiple times in the middle of the night? If you’re approaching or in menopause and having trouble sleeping, it might be menopause insomnia.
Menopause insomnia is a common menopause symptom that can interrupt your everyday life. Over half of women experience sleep problems during this period. Here’s why you might be experiencing it and how to find relief—so you can get back to sleep.
What is menopause insomnia? Menopause insomnia is a sleep disorder where you have difficulty falling asleep, staying asleep, or both during menopause. Menopause is the 12 months after your last menstrual period.
You may feel tired and unrested during the day, which can impact your mood, energy levels, and overall well-being.
Common symptoms of menopause insomnia include:
Difficulty falling asleep at night Waking up frequently during the night Waking up too early and not being able to fall back asleep Feeling tired and unfocused during the day Irritability and mood swings Causes of menopause insomnia What’s the correlation between insomnia and menopause? The main cause is the changes in your key reproductive hormone levels. During perimenopause , your estrogen and progesterone levels start to decline, which causes all types of physical and emotional perimenopause symptoms . By the time you reach menopause—again, the year after your last period—your hormone levels are much lower than your pre-perimenopause years.
>>MORE: Perimenopause vs. Menopause: What's the Difference?
What do these hormones have to do with your sleep?
First, studies show that estrogen has a positive effect on sleep. It decreases the amount of time it takes for you to fall asleep, the number of times you awake after you fall asleep, and increases your total sleep time. When estrogen decreases during perimenopause and menopause, you can start to lose those protective sleep benefits.
Menopause insomnia can also be a result of other menopause symptoms , particularly hot flashes and night sweats. Surges of warmth and sweating can make it difficult to fall asleep or wake you up in the middle of the night.
Menopause insomnia treatment: How to find relief The good news is that there are effective ways to manage menopause insomnia and improve your sleep quality.
Menopause insomnia natural remedies Natural remedies for menopause insomnia focus on a mix of lifestyle changes that promote healthy sleep, and tactics to combat pesky hot flashes and night sweats.
Develop a relaxing bedtime routine: Wind down before bed with calming activities like taking a warm bath, reading a book, or practicing relaxation techniques.Create a sleep-conducive environment: Ensure your bedroom is cool, dark, and quiet.Establish a regular sleep schedule: Go to bed and wake up at the same time each day, even on weekends.Exercise regularly: Moderate physical activity can improve sleep quality , but avoid vigorous workouts close to bedtime.Limit caffeine and alcohol: These substances can interfere with sleep.Consider relaxation techniques: Practices like meditation and deep breathing can help manage stress and improve sleep.Menopause insomnia non-natural remedies Non-natural remedies for menopause insomnia offer relief in two types of ways: first, by addressing the underlying hormone changes that can cause menopause insomnia; second, by addressing sleep problems.
Hormone replacement therapy (HRT) : For some women, hormone replacement therapy can help regulate hormones and alleviate sleep disturbances. Hormone replacement therapy is generally safe for women who are 59 or younger, reached menopause less than ten years ago, and who aren’t at risk of breast cancer, blood clots, or stroke. It's important to discuss the risks and benefits with your doctor.Prescription sleep medication: In some cases, short-term use of sleep medication may be recommended (these medications should not be used long-term). Again, be sure to consult with your doctor on the risks and benefits. Remember, you don't have to struggle with menopause insomnia alone. By understanding the causes and exploring different treatment options, you can find relief and get the restful sleep you deserve. Talk to your doctor about your specific situation and develop a personalized plan to manage your sleep problems and improve your overall well-being during menopause.
