Insomnia is a common side effect of menopause, and often begins even in a woman's late 30s or early 40s, as she enters perimenopause. Ongoing insomnia is frustrating, particularly when combined with other unpleasant menopause symptoms. Behavior changes can help.
Types
Women experiencing insomnia during menopause often wake up during the night and are unable to fall asleep again. Other types of insomnia include difficulty falling asleep and waking too early in the morning. Sleep can be non-refreshing, so the woman feels tired during the day.
Causes
Insomnia during menopause may be caused by night sweats. Decrease in the sleep-promoting hormone progesterone also occurs during menopause. Some menopausal women experience depression, which can cause insomnia.
Insomnia Prevention
Preventive measures can help. Avoid napping, and exercise every day. Avoid products containing caffeine or alcohol. Follow the same bedtime routine every night. It's better not to watch television or read in bed.
Night Sweats
If night sweats are causing your insomnia, keep the bedroom cool. Keep a cooler nearby with a washcloth or hand towel kept cold by ice or ice packs. Place a travel mug of ice water near the bed as well.
Medical Assistance
If insomnia is continuous or debilitating, a health-care provider might prescribe a sleep aid on a short-term basis. Antidepressant or anti-anxiety medicines can relieve psychological symptoms of menopause. Hormone replacement therapy is an option for severe symptoms.
