Menopause and Sleep: All You Need To Know

Menopause is the natural process that generally occurs in your 40s or 50s as your menstrual cycle is coming to an end. Diagnosed after going 12-months without your period, there are a number of different emotional and physical symptoms that can cause you discomfort, and further lead to having menopause and sleep disruptions.

What’s linking your menopause and sleep disturbance?

Hormones

For the most part, hormones are the key drivers behind the symptoms you may endure while going through menopause. With major hormonal changes occurring in the body, decreasing levels of estrogen and progesterone affect the regulation of your body’s temperature. This can then cause temperature control issues such as hot flashes, night sweats and chills, all being the major link between menopause and sleep issues.

Hot flashes

Another significant symptom behind your menopause and sleep disruption, are hot flashes. Hot flashes are a sudden feeling of heat, usually accompanied by sweating, a flushed face, and sometimes a rapid heart rate. This burst of bodily heat is enough to wake someone, and while they typically may only last from a few seconds to a few minutes, the consistent waking they cause is enough to ruin a quality night’s sleep. More than 80% of people experience hot flashes during menopause.

These menopausal symptoms have been associated with insomnia, a disorder that causes difficulty in being able to fall asleep or stay asleep. The discomfort of these, particularly for those who may experience them more frequently or severely, can lead to sleepless nights and chronic sleep deprivation. 

Insomnia can trigger other complications, particularly as a result of daytime fatigue. This can lead to a constant feeling of irritability and anxiety, lower productivity and impaired memory and decision-making, which can then increase the probability of accidents. Other complications that may arise include problems with your heart, immune system, metabolism and breathing.

Breathing

There are also several breathing-related conditions that can link menopause and sleep issues. It’s believed changing hormones during menopause can also lead to a weakening of overall muscle tone. With less protection and strength surrounding the airways, sleep issues such as sleep apnea and snoring, are likely to increase. 

Obstructive sleep apnea (OSA) is a respiratory disorder where there is a collapse of the upper airway during sleep. This causes frequent pauses in breathing, which lowers the overall quality of sleep with the constant need to wake up.

There is also a major correlation between obesity and OSA, as a higher percentage of fat can obstruct the airways. Weight gain is another very common hormonal symptom experienced with menopause, and so, it becomes more likely that with menopause, weight-related issues such as sleep apnea, may occur. 

Other related sleep issues

Perhaps if none of the causes above seem relevant to you, there still might be another underlying factor behind your menopause and sleep disruption. While there is no direct association with restless leg syndrome (RLS), studies have reported that a number of people have noticed these conditions arise while going through menopause. RLS is a condition in which there is an irresistible and unpleasant urge to move your legs, and is usually most severe at night, which again causes enough discomfort to keep you from getting quality sleep.

Other common menopausal symptoms such as anxiety, depression, joint pains, body aches and increased urination, might also be linking your menopause and sleep pattern disruption. 

Improve your menopause and sleep disturbance

Not treating sleep-related issues over an extended period of time can increase daytime fatigue, stress levels and negatively impact your overall mood and quality of life. Luckily, there are several ways you can alleviate the effects of menopause to aid your sleep and increase your general wellbeing. 

  • Exercise regularly - Working out earlier in the day, whether it’s a walk, swim or your favourite reformer pilates class, will help you to fall asleep, as well as improve the quality of your sleep.

  • Maintain a healthy diet - Certain foods have been linked to insomnia. Balance and timing are key. You don’t need to avoid that chocolate you’re craving, but being mindful of your intake can assist with digestion, which is linked to sleep.

  • Limit alcohol, caffeine and smoking - These are known to make menopausal symptoms worse, particularly hot flashes and general sleep quality. 

  • Practice breathing - Managing stress is crucial. Relaxing the body through breathing techniques can help reduce stress hormones. 

  • Try natural remedies - There are also several natural methods that may assist you in falling asleep.

  • Maintain a sleep schedule – Irregular sleep routines can negatively affect our ‘internal body clocks’ and daytime energy levels. Try going to bed and waking up at the same time each day (no matter how tempting that late-night Netflix binge might be…)

The bottom line

While menopause is an inevitable and natural part of life, there are many ways you can reduce the impact it has on your sleep. Getting enough sleep is very important for maintaining a high quality of life, so it’s important to take control over what you can, so you can continue living your life to the fullest!

IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.


Peter Shakespeare