Women are losing sleep over menopause, literally.
According to the Society of Obstetricians and Gynaecologists of Canada (SOGC), approximately 40% to 60% of women experience sleep disturbances during the menopausal transition, making it one of the most common symptoms.
While disruptive sleep can be a byproduct of the physiological changes taking place throughout menopause, rest assured, it’s a challenge that can be managed.
Why Does Menopause Disrupt Sleep?
When it comes to sleep challenges during menopause, several factors come into play. The National Council on Aging (NCOA) explains that women experience a hormonal shift, which can cause sleep fragmentation and insomnia. Estrogen supports serotonin production, which influences sleep and mood. Progesterone serves as a natural sedative. With both of these hormones in decline during menopause, it can shake up sleep cycles. This hormonal decline can also play a role in increased frequency of urination and the development of obstructive sleep apnea, both culprits of restless nights.
Vasomotor symptoms, more commonly known as night sweats and hot flashes, are the most frequently occurring symptoms of the menopause transition, taking place in 75% of women. They often interrupt sleep. Hot flashes manifest out of the blue as intense heat sensations in the upper body. Those that occur during sleep are called night sweats and can also include chills.
The American College of Obstetricians and Gynecologists (ACOG) explains how mood swings often occur during menopause. This includes irritability, tearful and moody feelings, depression, anxiety, and racing thoughts, which can keep you awake.
Tips for a Good Night’s Sleep
Getting adequate rest is not only crucial during menopause but is also an essential part of healthy living. The Centers for Disease Control and Prevention (CDC) suggests adults 18 and older get 7 to 9 hours of sleep each day. The proper amount of sleep can help you get sick less often; remain at a healthy weight; improve metabolism and heart health; boost your mood and reduce stress; lessen the risk of motor vehicle accidents; better perform daily activities; and lower the risk of type 2 diabetes, heart disease, high blood pressure, and stroke.
The National Institute on Aging recommends a variety of ways to enhance your sleep during the menopause transition. Keep a regular sleep schedule by going to sleep and waking up at the same time each day. Find a relaxing bedtime routine, such as reading a book or listening to calming music. Limit screen time before bed. Keep your bedroom thermostat at a cool and comfortable temperature. Exercise at regular times each day, but refrain from exercising right before bedtime. Avoid alcohol, don’t drink caffeine later in the day, and stay away from eating large meals just before you sleep.
When to See a Gynecologist
If menopause symptoms, such as sleep disruption, are keeping you up at night, reach for a Rosa Gynecology provider. They can explain potential treatment options and outline a personalized sleep plan.
To discuss menopause-related sleep issues, call 770-487-9604 or schedule an appointment online.
