Menopause refers to the cessation of menstruation. This phase of a woman's life signals a withdrawal in production of the hormones estrogen and progesterone. As the body acclimates to these changes, unpleasant side effects such as hot flashes and sleep disturbances can occur. While there's no way to prevent menopause, treatments and lifestyle changes can provide relief from symptoms and help minimize sleep disturbances.
Significance
Menopause occurs in three phases. Perimenopause refers to the years leading up to menopause, when hormone production begins to decrease. Menopause itself refers to the time when a woman reaches the 12-month mark of not experiencing her period. Post-menopause refers to the phase in life after menopause. According to the National Sleep Foundation, 20 percent of menopausal and post-menopausal women get less than six hours of sleep a night Monday through Friday. A lower percentage of premenopausal women get less than six hours of sleep a night.
Types
Various elements of menopause can lead to sleep disturbances. One of the most common is hot flashes, which occur in 75 to 85 percent of women undergoing menopause. Hot flashes are signified by an intense rise in body temperature that affects overall sleep quality. Snoring and other sleep-related breathing conditions also are linked with sleep difficulties. Snoring is more common and severe during menopause, says the National Sleep Foundation, and can lead to periods of restlessness and waking up frequently. Other factors that may affect sleep include anxiety and depression.
Time Frame
Menopause and sleep disturbance is of particular concern because of the duration of perimenopause and menopause. Perimenopause can begin in the mid-30s and extend for up to eight years. The age at which women completely stop menstruating typically ranges from 45 to 51, and the National Sleep Foundation reports that 61 percent of post-menopausal women have difficulty sleeping.
Warning
While some sleep disturbances, such as those due to hot flashes, do not signal a more serious condition, other disturbances can. Women who experience severe snoring could have a disorder called sleep apnea, in which breathing is interrupted throughout the night. Sleep apnea can lead to conditions such as heart disease. Insomnia, another sleep disorder, can put the sufferer at risk for falling asleep during the day, making her less alert for tasks such as driving. Any woman who suspects she may be experiencing a sleep disorder shouldn't dismiss the symptoms as strictly related to menopause.
Treatment
The most common medical treatment for menopause is hormone replacement therapy, which aims to replace the lost hormones in the body, resulting in more normal sleep and body functioning. But some studies have linked this therapy to increased cardiovascular and dementia risks. More conservative treatments include lifestyle changes such as increased consumption of soy products, which contain phytoestrogens similar to estrogen. A healthy diet that does not include spicy or high-fat foods also may help. Sleeping in loose, comfortable clothing and keeping the bedroom cool also may help alleviate sleep problems.
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