Sleep Disturbances
A female’s sleep can become lighter or disrupted for many reasons during menopause. They may wake frequently due to night sweats, wake up earlier, or find it difficult to get to sleep.
Not getting enough sleep can affect all areas of life. Lack of sleep can make you feel irritable or depressed, might cause you to be more forgetful than normal, and could lead to more falls or accidents. And research now suggests that waking from sleep itself may trigger hot flashes, rather than the other way around.
Developing healthy habits at bedtime can help you get a good night’s sleep.
Check out the following tips to improve your sleep through the menopausal transition and beyond:
- Follow a regular sleep schedule. Go to sleep and get up at the same time each day.
- Avoid napping in the late afternoon or evening if you can. It may keep you awake at night.
- Develop a bedtime routine. Some people read a book, listen to soothing music, or soak in a warm bath.
- Try not to watch television or use your computer or mobile device in the bedroom. The light from these devices may make it difficult for you to fall asleep.
- Listen to relaxation music or guided sleep mediations which can be downloaded from most music streaming services
- Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible. Also dim the lights when you first enter the room, set the mood
- Darken your bedroom, light slows the production of melatonin, a naturally occurring hormone that promotes sleep. That’s why keeping your bedroom dark is an essential part of creating a good sleep environment, having blackout blinds will help. Dim the lights in your room as bedtime approaches to signal to your brain that it’s time to wind down for the night.
- Choose a comfortable mattress and bed sheets. Identifying what type of mattress, sheets, and pillows are most comfortable to you is important for a night of restful sleep.
- Exercise at regular times each day but not close to bedtime.
- Avoid eating large meals close to bedtime.
- Stay away from caffeine (found in many coffees, teas, and chocolate) late in the day.
- Remember, alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.
- It can be useful to keep a sleep diary so you can determine what helps you most and if there is a pattern to your sleep disturbances
Many studies have consistently shown a benefit of HRT on sleep in women who have vasomotor symptoms (hot flashes/flushes), especially if these symptoms are causing the sleep disturbances. Other medications that are used for treating vasomotor symptoms, include low-dose anti-depressants, Gabapentin and Clonidine. HRT is recommended to be used first line for menopausal symptoms, but these other prescribed medications can be considered in women who are unable to take HRT.
Studies have shown that Cognitive Behavioural Therapy reduces menopausal symptoms including low mood, anxiety, and sleep disturbance. See WHC fact sheet Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms
According to a new study published in June 2022 by Kai Triebner of University of Bergen, Norway. Middle-aged women with low levels of oestrogen and progesterone are more likely to snore and to report symptoms of obstructive sleep apnoea. The prevalence of obstructive sleep apnoea — in which breathing stops and starts during sleep — is known to be higher in women after menopause. To read the study please click on the link Hormones are linked with sleep apnea, snoring in postmenopausal women — ScienceDaily
If you would like further support relating to sleep apnoea, check out Hull charity Hope2sleep which supports people who suffer from sleep apnoea and sleep disorders, visit www.hope2sleep.co.uk. Or view the webinar they kindly delivered for us on sleep disorders, visit Sleeping well during the menopause webinar – MNetwork
We also suggest viewing the Henpicked lunch and learn team, featuring the award-winning Jackie Lynch who will discuss how you can manage a better night’s sleep naturally whilst in the menopause.
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