Midlife challenges of Menopause
Sleep Issues and Insomnia
Sleep disturbances and insomnia are common during menopause, with as many as 61% of midlife women reporting significant sleep problems. These issues are often caused by a combination of hormonal fluctuations, night sweats, hot flashes, and increased levels of anxiety. As estrogen and progesterone levels decline, their effects on sleep regulation are diminished. Estrogen helps stabilize serotonin, a key neurotransmitter that influences sleep, while progesterone has a sedative-like effect that promotes relaxation. Without these hormonal supports, women may find it harder to fall asleep or stay asleep.
“I’m waking up several times every night, and often toss and turn for hours before I finally fall back to sleep.”
At Sapphire we’ll work with you to understand the root causes of your sleep disturbances and get you back to sleeping through the night!
More than 61% of women experience sleeping issues during Menopause
What impacts do these sleep disturbances have?
“When I was going through menopause, I didn’t sleep. I didn’t sleep for two years and ended up blowing out my thyroid, and I became nonfunctional. It’s difficult to remain fully present if I’m not getting enough sleep, so I work at getting enough.”
Chronic insomnia can lead to fatigue, irritability, difficulty concentrating, and even an increased risk of depression. Sleep deprivation also effects physical health, contributing to weight gain weakened immunity, and higher risks of cardiovascular issues. Women with disrupted sleep are more likely to experience memory lapses, reduced productivity, lower libido and lower overall quality of life.
Tips for Improved Sleep during Menopause
-
Hormone replacement therapy (HRT) can help significantly by addressing the root hormonal causes. Prescription sleep aids, such as zolpidem or eszopiclone, may be used under medical supervision for short-term relief.
-
There are many environment changes which can be made to improve sleep:
Use a fan during the night to maintain a cooler environment
Add an ice pack under your pillow to keep your head cooler
Wear loose-fitting, lightweight clothing to bed
Keep an insulated bottle of ice water at your bedside
Try not to watch television or use your computer or mobile device in the bedroom
Maintain a strict schedule of both going to bed at the same time every night, and getting out of bed at the same time every morning (yes, even on weekends!)
-
These day-to-day changes can have a major impact on sleep:
Avoid caffeine and alcohol close to bedtime
Focus on a balanced, nutrient-rich diet is to help regulate hormone levels
A regular exercise routine is important, but make sure it’s not too close to bedtime.
Consider stress-management techniques such as journaling, breath work and/or mindfulness practices.
-
Studies have shown that Cognitive Behavioral Therapy can reduce the impact of both night sweats and insomnia and improve sleep outcomes.
