Menopause involves more than just the cessation of your period---it also causes interruptions in your sleep patterns. An estimated 61 percent of women ages 45 to 51 report difficulty sleeping at least one night a week, according to the National Sleep Foundation.
Significance
Menopause occurs when your ovaries slowly reduce production of the hormones estrogen and progesterone, ultimately resulting in the cessation of menstrual periods. When estrogen levels decrease, a number of adverse symptoms occur as your body adjusts. In addition to difficulty sleeping, symptoms can include hot flashes, mood swings and cold sweats.
Time Frame
Menopause-related sleep disturbances can begin long before menstruation fully ceases. An estimated 59 percent of women between ages 35 to 55 report difficulty sleeping. These years roughly coincide with the precursor to menopause, a phase known as perimenopause. Sleeping difficulties continue when women between the ages of 45 and 51 begin to experience menopause symptoms, which can last several years.
Causes
Decreasing estrogen levels frequently result in increases in body temperature known as hot flashes. Hot flashes can last as long as three minutes and can disrupt sleep. In addition to hot flashes, women going through menopause may experience obstructive sleep apnea, a disorder that results in interruptions in breathing while asleep. This condition often is characterized by intense snoring.
Warning
While sleep problems can be related to menopause, the National Sleep Foundation warns that they also can indicate more serious conditions. If you experience difficulty sleeping in a way that affects your daily performance, or if your partner tells you that you're snoring loudly or seem to be breathing with interruptions, seek treatment from a physician.
Prevention/Solution
Lifestyle changes can reduce your symptoms. The Cleveland Clinic recommends avoiding spicy foods, reducing your intake of caffeine and going to bed and waking up at the same time every day. Wearing loose, breathable garments when you go to bed also can help. Those experiencing severe menopause symptoms may consider hormone replacement therapy, or HRT. While HRT has been shown to relieve symptoms, it is also linked with harmful side effects including cardiovascular disease and dementia. Soy products contain compounds similar to estrogen, so some women choose to consume more soy in an effort to counteract the effects of decreased estrogen levels.
