How Menopause Affects Sleep

Almost half of Indian women experiencing menopause symptoms will have to face the challenge of sleep disturbances. It should also be noted from the outset that sleep deprivation or inadequate sleep compounds other menopause symptoms such as exacerbating stress, leads to brain fog and other mitigating strategies more difficult like exercise. This is not just the case for those in perimenopause, but rather at any time of life a lack of sleep can complicate the rest of life and negatively affect wellbeing.
During menopause it is critical to have a better understanding of why this is happening and develop strategies to maintain a healthy sleep regime.

Why does Menopause Affect Sleep?

Hormones

It will not likely come as a surprise, but the main issue behind sleep disturbances during this transition is hormone fluctuations. The hormone oestrogen has a powerful effect on many facets of wellbeing and none more crucial than a person’s sleep. Oestrogen can affect the body’s circadian rhythms which make a person naturally feel tired and fall and stay asleep. More critical than that is oestrogen can actually influence REM sleep. REM sleep is critical for memory function, the ability to learn and retain new information and affect a person’s mood. In addition to oestrogen, is another hormone progesterone which also fluctuates during menopause and affects sleep. Progesterone is tied to exacerbating breathing issues during sleep such as sleep apnoea or more pronounced snoring. This all leads to difficulty sleeping, however, there are strategies to help.

Hot Flush or Night Sweat?

Hot flushes are generally described as a sudden and intense feeling of heat, usually in the chest that spreads up the neck and across the face. This is accompanied by an increased heart rate and excessive perspiration all over the body. Some women also report feeling anxious during an episode. While the research is still being conducted on why this happens, it is likely that the hormonal changes to the body affect the temperature regulation function in the brain. Any slight variation in the body temperature can induce this sudden hot flush as the brain is trying to quickly cool the body. This is the most commonly reported symptom of menopause. These do not only happen when a person is exposed to a temperature change, but can also happen spontaneously. At night, when a person is asleep there will be normal fluctuations to temperature. However, a person who is moving through their menopause journey, may experience a hot flush at night, which is called a night sweat. There is no difference between the two from a physiological standpoint.

How to Get the Sleep You Need

In order to prevent a ripple effect from a lack of sleep affecting other areas of life, there are several things that can be done to help. While there are both medical and non-medical approaches to helping in this area, it is always important to speak with a medical professional about finding a treatment plan specific to each person’s symptoms and extenuating circumstances.

Establish a Consistent Sleep Routine

Creating a regular sleep schedule is crucial for menopausal women experiencing sleep disturbances. Sticking to a routine bedtime can help regulate your body’s internal clock and offset the hormonal influences on sleep. Women who are not sleeping well, often feel they have no choice but to sleep during the day. This however only makes this worse. Avoid napping after 3 p.m., as this can interfere with nighttime sleep. Having some mental cues can also help prepare the body for sleep. Developing a relaxing bedtime ritual, such as reading or listening to soothing music, can signal to your body that it’s time to wind down.

Optimise Your Sleep Environment

Keeping your bedroom cool, quiet, and comfortable is essential for managing menopausal symptoms that disrupt sleep. As hot flushes are one of the main issues that disturb sleep, finding the right bedding is very important. Consider using breathable bedding and moisture-wicking nightwear to help manage night sweats. Having a fan in the bedroom or being nearer to an open window can be helpful and using the air conditioner, when available, are all very useful for preventing night sweats.

Lifestyle Modifications

Making certain lifestyle changes can significantly improve sleep quality during menopause. Engaging in regular exercise during the day, such as walking or yoga, to promote better sleep has been proven to help a person fall and stay asleep. However, avoid vigorous exercise close to bedtime. Be mindful of what time meals are taken, avoiding heavy food or over consumption later at night , as well as avoiding caffeine, and alcohol in the hours leading up to sleep. These substances can trigger hot flushes and disrupt your sleep cycle.