Menopause signifies the end of ovulation and a drop in estrogen and progesterone levels. The years leading up to menopause, called perimenopause, are marked by fluctuating hormone levels. These hormonal imbalances cause a number of symptoms, including sleep disorders. Inadequate sleep can lead to difficulty concentrating on daily tasks and irritability.
Menopause-Related Sleep Disorders
Menopause-related sleep disorders do not necessarily reduce the total amount of sleep but rather impair sleep quality, according to the National Sleep Foundation (NSF). More women experience sleep problems during perimenopause and menopause than at any other time of life, and 61 percent of women report symptoms of insomnia after menopause. Difficulty falling asleep (lying awake for more than 30 minutes) and frequent awakening during the night are symptoms of menopause-related sleep disorders, as noted on the website 34 Menopause Symptoms.
Causes
Fluctuating hormone levels cause sleep disorders, says Sleep Guide. Decreases in estrogen levels result in decreased levels of the chemical serotonin, which in turn causes a decrease in melatonin, a chemical necessary for sleep. Lower estrogen levels during and following menopause also affect magnesium levels, according to 34 Menopause Symptoms. Magnesium helps relax muscles and might help reduce night sweats, a common menopause symptom that interrupts sleep. Progesterone levels decline during menopause as well, affecting the ability of the body to fall asleep.
Indirect Causes
Hot flashes and night sweats are the most common reasons for nighttime awakenings among women going through menopause, says the Cleveland Clinic, leading to poor-quality sleep. Anxiety related to menopause or resulting from the effects of inadequate sleep can further impair your ability to fall asleep, explains 34 Menopause Symptoms. Depression, sometimes a symptom of menopause, can impair sleep by causing early morning wakening.
Treatment
Treatment for menopause-related sleep disorders involves balancing hormone levels, according to the Cleveland Clinic. Hormone replacement therapy, usually a combination of estrogen and progesterone, is used for menopause symptoms, but it has been associated with health risks, including an increased risk of certain types of cancer. Speak with your doctor about the benefits and risks of hormone therapy, or the benefit of sleeping aids. Alternatives to hormone therapy include soy products and black cohosh.
Tips to Improve Sleeping
Changing bedtime habits might help you relax and fall asleep easier. Reduce the occurrence of night sweats by keeping your bedroom well-ventilated and wear light, loose-fitting pajamas, suggests Sleep Guide. Avoid foods that make you feel warm and caffeinated foods and drinks before bed. Exercise regularly and forgo the afternoon nap, which interferes with nighttime sleep. A regular bedtime schedule might be helpful, but only go to bed when you feel sleepy.
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