Menopause is a natural transition that typically occurs between the ages of 45-55 when a woman's ovaries stop producing the hormones estrogen and progesterone. This leads to symptoms like hot flashes, night sweats, and sleep disturbances that can significantly disrupt sleep.
There are several reasons why women may have trouble sleeping during menopause:
- Hormone fluctuations - Declining estrogen levels can cause hot flashes and night sweats that often disrupt sleep. Surges and drops in hormones like estrogen, progesterone, follicle stimulating hormone (FSH), and luteinizing hormone (LH) also influence sleep-wake cycles.
- Hot flashes & night sweats - Most women experience hot flashes and night sweats during menopause. These sudden feelings of intense heat and sweating can wake women up and make it very difficult to fall back asleep.
- Anxiety & depression - Fluctuating estrogen and progesterone levels are linked to mood changes like anxiety and depression. Stress and worrying can make it harder to fall and stay asleep.
- Insomnia - Many menopausal women develop chronic insomnia - difficulty falling asleep and staying asleep. Contributing factors include hormone changes, hot flashes, anxiety, aches/pains, and overactive bladder leading to frequent nighttime urination.
- Sleep disorders - Menopause increases the risk for sleep disorders like sleep apnea (breathing interruptions during sleep), periodic limb movement disorder (involuntary jerking of legs and arms) and restless leg syndrome (uncomfortable sensations in legs).
Tips to improve menopause-related sleep issues:
- Keep the bedroom cool at around 65°F to prevent night sweats and hot flashes from disrupting sleep
- Layer bedding that can be easily removed when hot flashes strike
- Lower caffeine intake since it can exacerbate hot flashes and anxiety
- Exercise regularly earlier in the day to improve sleep quality
- Practice relaxation techniques like yoga, deep breathing and meditation
- Consider hormone therapy if sleep issues persist and significantly impact quality of life
- Get screened for sleep disorders like sleep apnea to determine if that is affecting sleep
- Develop good sleep habits like sticking to a regular sleep-wake schedule, limiting electronics use before bed, etc.
If you continue having significant trouble sleeping through
menopause despite lifestyle changes and self-care, visit
Revive Hormone Institute to explore customized
hormone therapy options. Our caring providers can evaluate your symptoms, order lab testing of your hormone levels, and work with you to find the right bioidentical hormone treatment plan for your unique needs. Contact us today to schedule your menopause assessment!