During menopause, sleep disruption is common due to a mix of hormonal changes, physical symptoms, and psychological factors. Here’s why it happens:
Hormonal Fluctuations
Oestrogen and progesterone levels decline during menopause, and both play crucial roles in regulating sleep. Oestrogen influences serotonin production, which is important for sleep cycles, while progesterone has a mild sedative effect. Lower levels of these hormones can lead to lighter, less restorative sleep leaving you feeling fatigued during the day.
Hot Flushes and Night Sweats
Many women experience hot flushes and night sweats during menopause. These sudden bursts of heat can wake you up multiple times per night, preventing you from getting into deeper, more restorative sleep cycles.
Mood Changes
Menopause can increase the risk of mood swings, anxiety, and depression, all of which are linked to poor sleep. These mental health changes are partly hormonal but can also stem from lifestyle adjustments or general concerns around the menopause transition.
Increased Urination
As oestrogen levels drop, the bladder and pelvic floor muscles may become weaker, leading to increased frequency of urination at night. This can disrupt sleep further.
Sleep Disorders
Menopause increases the risk of developing sleep disorders like insomnia and sleep apnoea. Lowered progesterone can make breathing irregular during sleep, potentially leading to apnoea, while lowered oestrogen is associated with increased risk for insomnia.
Stress and Lifestyle Changes
Menopause often coincides with other life changes, like having aging parents, empty nests, or shifts in personal roles and relationships. These factors can increase stress and anxiety, compounding sleep disturbances.
What can Help ?
Addressing these sleep challenges can be complex, but techniques like cognitive behavioural therapy for insomnia and stress and using relaxation strategies before bed can help improve sleep quality for many experiencing menopause-related sleep disruption.
Read about sleep hygiene, insomnia can become a habit that is hard to break so getting into a good routine helps.
Managing hot flushes with wearing cotton loose fitting pyjamas and using cotton sheets can help, so can avoiding triggers such as alcohol, and spicy foods.
Exercise can help with stress generally and even more so in menopause.
If you would like more advice about menopausal symptoms and how I can help, get in touch today
Regards
Amanda
