Menopause and lack of sleep have a deeper connection than you think, and people have questions and concerns about it. For this purpose, we have answered five questions about menopause and its relationship to lack of sleep.
- Why does menopause cause sleeplessness?
Many women experience difficulties sleeping as they enter perimenopause and afterwards when they are already in menopause. People wonder why menopause has to cause sleeplessness, but it is all in the biology.
The hormones are acting up when you have entered your perimenopause phase. So is the case when you are already in menopause, although the symptoms mellow out when you’re already in the latter phase.
When you’re still in perimenopause, your hormone fluctuation causes body temperatures to alter rather quickly and this situation is often called getting hot flashes.
Hot flashes are often the number one culprit when it comes to sleeplessness as your body feels very uncomfortable and hot.
Night sweat and mood changes make sleeping difficult, besides triggering depression.
When you can’t figure out why your body is behaving so temperamentally, you may resort to medication.
Some tablets, such as melatonin, induce sleep. Per an article on the National Institute on Aging website, medication could help in short term but complicate insomnia in the long run.
It is a known fact that high body temperatures make everyone fall asleep harder and so it is important to turn on the AC when you’re in bed. You can also try sleeping without clothes on.
- How can I overcome my sleeplessness?
Of course, getting less sleep during perimenopause and menopause is not a great thing. For one, you can feel constantly tired from the lack of quality rest. So, if you find yourself dealing with sleeplessness, some changes do need to be made.
First of all, sleeping naked can really help your body feel less hot. The AC can also be a great ally. On top of these basic moves, try also several things that can induce melatonin to be produced more.
For instance, when it is already time for bed, avoid mechanical gadgets and read a book instead, or you can also meditate during this time.
Try also to never eat spicy foods at least 6 hours before bedtime so your body temperature does not rise with the spicy foods.
Since sleeplessness can be a regular thing in your life now, quit the caffeine and instead consume more fresh fruits and juices.
- Are there foods that can help me sleep better?
Yes, there are foods and drinks that are known to induce relaxation. If you are struggling with sleeplessness due to perimenopause and menopause, try this old trick: drink a cup of camomile tea or lavender tea before bed.
These two herbal teas are the most popular herbal drinks for helping your mind and body to relax before bed. They are herbal teas, so they don’t contain caffeine at all.
Try to drink them a few hours before bed so you get time to pee before sleeping, this will prevent you from getting up in the middle of the night.
As for foods, you can also try to consume more natural veg and fruits regularly as they help your body feel fresh, and nourished, but light.
Dairy products offer perfect ingredients necessary to tame menopausal insomnia. They pack amino acid, calcium, phosphorus, potassium and magnesium.
These compounds strengthen the bone while also induce better and deeper sleep. Per an article on the Healthline website, consuming diary also decrease the risk of premature menopause.
Yes, foods that are heavy in fat content will make your body digest harder and work constantly and this can make falling sleep harder.
- How can I get my quality sleep back?
Getting quality sleep may be harder now that your body is going through significant changes. However, it is not a lost cause and you can totally get your quality sleep whilst navigating this important life phase.
For one, you are now required to change your body. If you have been the type to enjoy a lot of junk foods or steaks and other heavy-fat food items, now is the time to really shift towards cleaner eating.
On top of learning to eat better, it is also important that you get enough physical exercise every day. You don’t have to hit the gym really hard. You basically need to stretch and move your body every day.
This will help your body produce all kinds of good hormones that benefit both your physical and mental health. Such hormones will help you sleep better at night.
- Can I use supplements to help me sleep better?
Post-menopausal insomnia is so prevalent in women. Unfortunately, it’s not cured properly due to misdiagnosis and improper treatment.
When you have reached a certain age, your body may not be able to absorb nutrients as much as you would like. In that case, getting dietary supplements is a wonderful idea.
Hormonal imbalance is thought to exacerbate this situation in these women.
Supplements are packed full of nutrients in high density, so your body can reap a lot of health benefits.
However, it is also important to only consume supplements that are essential for you at your age as you don’t want to overburden your kidneys with too many supplements.
Still, when taken well, supplementation is a formidable remedy to recalibrating the hormones, thus restoring natural sleep pattern.
As for helping you sleep, there are dietary supplements that are known exactly for this purpose, so you can definitely get such supplements.
A PubMed Central publication found that post-menopausal women with chronic insomnia gained using vitamin E supplements.
Only it is important to remember that you should only get high-quality supplements that are sold at reputable wellness stores.
Though they may be a little bit expensive, it is better to be safe than sorry when it comes to the consumption of dietary supplements.
To conclude everything, we discussed and answered five questions about menopause and sleeplessness. We are confident that the answer we provided are evidence-based and can help you learn more about the connection between menopause and insomnia.
Why Is Menopause So Bad At Night?
Menopause is a natural process that occurs in women as they age, typically between the ages of 45 and 55. It is marked by the cessation of the menstrual cycle and the decline of reproductive hormones such as estrogen and progesterone. While menopause can bring about a variety of physical and emotional changes, one of the most commonly discussed and experienced symptoms is the disruption of sleep at night. In this paper, we will explore the reasons why menopause can be so bad at night and the impact it can have on women’s overall health and well-being.
One of the main factors contributing to the difficulty of menopause at night is the hormonal changes that occur during this stage of life. As the body adjusts to the decrease of estrogen and progesterone, it can lead to a variety of symptoms that can negatively impact sleep. These include hot flashes, night sweats, and mood swings, all of which can disrupt a woman’s ability to fall and stay asleep. Hot flashes, in particular, are a common complaint among menopausal women, with up to 75% reporting experiencing them during the night. These sudden and intense feelings of heat can cause significant discomfort, leading to frequent awakenings and difficulty falling back asleep.
Another contributing factor to the difficulty of menopause at night is the increased prevalence of sleep disorders in menopausal women. Studies have shown that women going through menopause have a higher risk of developing sleep disorders such as insomnia, sleep apnea, and restless leg syndrome. These conditions can cause disruptions in sleep patterns, leading to feelings of fatigue and exhaustion during the day. The decrease in estrogen levels during menopause is thought to play a significant role in the development of these sleep disorders. Estrogen is known to play a role in regulating sleep, and its decline can lead to changes in sleep patterns.
The psychological and emotional toll of menopause can also have a significant impact on sleep quality. Menopause is a time of significant transition in a woman’s life, often marked by feelings of loss, sadness, and anxiety. These emotions can be further exacerbated by the physical symptoms of menopause, leading to increased levels of stress and difficulty in falling asleep. In addition, hormonal changes during menopause can also contribute to mood swings and irritability, making it challenging to relax and fall asleep at night.
The lack of quality sleep during menopause can have a profound impact on a woman’s overall health and well-being. Chronic sleep deprivation can lead to a range of health problems, including weight gain, high blood pressure, and increased risk of diabetes and heart disease. It can also have a negative impact on cognitive function, memory, and mood, affecting a woman’s ability to perform daily tasks and maintain healthy relationships. This can lead to a decrease in quality of life and an overall feeling of exhaustion and frustration.
Fortunately, there are steps that women can take to improve sleep during menopause. Managing stress through techniques such as meditation, deep breathing, and yoga can help reduce the psychological and emotional impact of menopause. Maintaining a healthy diet and exercise routine can also help regulate hormone levels and promote better sleep. For women experiencing severe symptoms, hormone replacement therapy or other medications may be prescribed by a healthcare provider to alleviate symptoms and improve sleep quality.
In conclusion, menopause can be a challenging time for women, especially at night. The hormonal changes, increased prevalence of sleep disorders, and emotional toll of this stage of life can significantly impact sleep quality. It is essential for women going through menopause to prioritize self-care and seek support from healthcare providers to manage symptoms and promote better sleep. By understanding the impact of menopause on sleep and taking steps to address it, women can improve their overall health and well-being during this transitional period.
