How To Manage Insomnia During Perimenopause and Menopause

I Am Exhausted!

Many women experience sleep problems during perimenopause and menopause when hormone levels and menstrual periods become irregular. Often, poor sleep sticks around throughout the menopausal transition and after menopause.

What are the symptoms of insomnia?

The symptoms of insomnia are not as clearcut as not being able to fall asleep or stay asleep. Although these are two of the biggest indicators, others do exist.

Some people with insomnia may:

• Take 30 minutes or longer to fall asleep
• Get fewer than 6 hours of sleep on three or more nights per week
• Wake too early
• Do not feel rested after a nights sleep
• Feel sleepy and tired throughout the day
• Worry about not getting enough sleep continually

Over time, this loss of sleep can take a toll on your health and well-being. In addition to being tired, insomnia can affect your health in several ways.

You may:

• Feel anxious or worried
• Feel irritable with others
• Feel stressed or more emotional
• Feel exhausted or constantly worn out
• Have a hard time focusing or paying attention
• Find it difficult to remember things or stay on task
• Experience more errors or accidents
• Experience an increase in headaches
• Experience stomach issues

Approximately 60% of women transitioning into menopause may experience sleep issues.

Going through menopause can affect your sleep cycle on three different levels — hormone changes, hot flashes and medications.

Hormone changes

Your estrogen and progesterone levels decrease during menopause. This can trigger a number of changes in your lifestyle, particularly in your sleeping habits. This is partly because progesterone is a sleep-producing hormone. While your body copes with these dwindling hormone levels, you may find it harder to fall asleep and often, stay asleep.

Hot flashes

Hot flashes and night sweats are two of the most common side effects of menopause. As your hormone levels fluctuate, you may feel as if you’re having sudden increases and drops in your body temperature.

You’re actually experiencing a rise in your adrenaline level that’s caused by the rapid decrease of hormones. This is the same chemical responsible for your reaction to stress or a fight-or-flight scenario. Your body may have a hard time recovering from this sudden burst of energy, making it difficult for you to fall back asleep and get a good nights sleep.

Medications

Just as natural chemical and hormonal changes can interfere with sleep, so can change caused by medications or supplements. Sleep disturbance can be a side effect for many medications, so if you’re beginning a new medication or using an over-the-counter supplement, it may contribute to your insomnia. If you are not sure seek medical professional advice.

What else causes insomnia?

Sleepless nights aren’t uncommon. In fact, most people will face a night or two of restless sleep quite frequently. I don’t know about you but I’ve had many times where I have woken up in the early hours and started thinking about this and that. Quite often I am worrying about something or another which I can do little about at 2 am! Now I am in perimenopause I am often hot and then cold, and not sure whether to keep one leg in or out!

Common causes include:

• Stress. Work, family, personal relationships can take their toll on more than just your mental health, they can affect your sleep, too.
• Mental health disorders. If you have anxiety, depression, or other mental health disorders, you’re at a greater risk of experiencing insomnia. Many of these disorders, in addition to emotional symptoms, can cause sleep disruption.
• Certain dietary habits. Eating too late in the evening can affect your digestion, and in turn, your body’s ability to sleep. Drinking coffee, tea or alcohol can also disrupt your body’s sleep cycle.

Some practical steps to take to help improve your night’s sleep.

Things to include:

• Exercise regularly
• Relaxation, and breathing techniques
• Room dark and cool
• Bedsheets are light and comfortable
• Nightwear to be either cotton, linen or silk as these are more breathable
• Turn off TV, social media at least an hour before bed
• Listen to calm music
• Become aware of your self-talk before you go to bed and during the night as this could be contributing to your restless night
• Go to bed and wake up at consistent times
• Journal before going to bed to clear your mind
• Visualise things that make you happy as this will help you to stay calm
• Focus on staying awake

Try a few things over a period of time to see if there is a difference. Be patient with yourself as habits take time to change. The biggest one and the one most are not aware of is your self-talk. As I mentioned earlier this may be contributing to your sleep issue as we tend to mull over issues early in the morning. With more self-awareness, you will have a greater chance of changing patterns and achieving a good nights sleep.

The information here is a guide, please seek medical professional advice if you need further help or support.