Did you know that sleep disturbance is among the most common complaints of women experiencing perimenopause and menopause symptoms? It’s not surprising—menopausal symptoms, including sleep disturbance, are among the most common complaints of women experiencing perimenopause and menopause. Sleep is the most important thing we can do as humans. It affects every part of our physiology, personality, and overall wellbeing.

If we aren’t sleeping well, we feel tired, irritable, foggy, despondent and often unwell.

Why is sleep quality important?

Sleep boosts your immunity – We're more prone to catching viruses when we don't get enough Z's. When at rest, your body makes the proteins to fight infection and inflammation while producing antibodies to fend off germs and bugs.

Sleep gives your brain power – Getting enough rest promotes brain cell redevelopment so you stay sharp and remember information the following day. It also allows you to focus, be creative and control your emotions. 

Sleep promotes heart health – Sleeping less than seven hours a night puts you at greater risk of heart disease and type 2 diabetes. Risk factors due to poor sleep include insulin resistance, weight gain, raised cortisol levels and high blood pressure.

Sleep controls hunger – Those hormones that make you feel hungry (ghrelin) and full (leptin) are kept in check by a good night's sleep. When you are tired, you're more prone to overeating, leading to weight gain.

Understanding Menopause-Related Insomnia

Definition and Prevalence

Menopause-related insomnia is a common sleep disorder that many women face during the menopausal transition. This type of insomnia is characterized by difficulty falling asleep, staying asleep, or experiencing poor sleep quality, even when there are ample opportunities to rest. According to the American Academy of Sleep Medicine, about 61% of postmenopausal women report experiencing insomnia. This high prevalence makes it a significant concern for women’s health, as it can severely impact daily functioning and overall well-being. Additionally, sleep disordered breathing is more prevalent among postmenopausal women, further contributing to sleep disturbances.

Symptoms and Impact

Menopause insomnia can profoundly affect a woman’s quality of life, touching every aspect of her physical and mental health, relationships, and daily activities. The symptoms of menopause insomnia can vary widely, but common complaints include:

• Difficulty falling asleep or staying asleep: Many women find it hard to drift off or stay asleep through the night, leading to fragmented rest.
• Waking up frequently during the night: Night sweats and hot flashes can cause multiple awakenings, disrupting the sleep cycle.
• Waking up too early in the morning: Some women wake up earlier than desired and struggle to fall back asleep.
• Feeling tired, groggy, or unrefreshed after waking up: Despite spending enough time in bed, the quality of sleep may be poor, leading to daytime fatigue.
• Difficulty concentrating or paying attention during the day: Lack of restful sleep can impair cognitive functions, making it hard to focus or remember things.
• Mood disturbances, such as irritability, anxiety, or depression: Sleep disturbances can exacerbate mood swings and emotional instability.
• Increased risk of chronic diseases: Poor sleep quality is linked to a higher risk of cardiovascular disease, diabetes, and obesity.

These symptoms can also strain relationships with partners, family, and friends, and negatively impact work performance and overall well-being. Understanding these impacts is the first step towards seeking effective treatment and improving sleep quality.

What happens to our sleep disturbances in menopause?

Three essential hormones begin to decline during perimenopause and menopause, causing a state of flux.

Estrogen and testosterone both affect your brain, as well as the quality and quantity of your sleep. When they’re low, we feel tired, irritable, have difficulty concentrating, and may suffer from headaches or find ourselves gaining weight.

Progesterone increases the production of GABA (gamma-aminobutyric acid), a chemical in our brain that promotes deep sleep. When progesterone levels are low, we may feel restless, anxious and unable to get enough rest.

And if we don’t get enough sleep, any other menopause-related symptoms can feel so much worse.

Here are some effects menopause can have on sleep

• Hot flushes, aka night sweats  – These sudden, intense feelings of heat can occur during the night, causing us to wake up drenched in sweat and unable to fall back asleep easily.
• Insomnia – Hormonal changes, night sweats, anxiety and stress can bring insomnia on. Many women experience difficulty with sleep onset, finding it hard to fall asleep initially due to these hormonal changes.
• Sleep apnoea – Menopause has been associated with an increased risk of sleep apnoea, causing interruptions in breathing during sleep, leading to sleep disruption and daytime fatigue. This difficulty in falling asleep is often referred to as sleep onset insomnia, a common issue during menopause.
• Mood disorders – Hormonal changes during menopause can contribute to mood swings, irritability, and stress, negatively impacting sleep quality.
• Restless legs syndrome (RLS) – Some women may experience the onset or worsening of RLS symptoms during menopause. RLS causes uncomfortable sensations in the legs, making falling or staying asleep difficult.

Causes of Menopause-Related Insomnia

Hormonal Changes and Circadian Rhythm

One of the primary culprits behind menopause-related insomnia is the hormonal changes that occur during this phase. As estrogen levels decline, the regulation of sleep and wakefulness can become disrupted. This makes it harder to fall asleep and stay asleep, leading to frequent awakenings and fragmented sleep. Additionally, these hormonal shifts can affect the circadian rhythm, the body’s natural sleep-wake cycle, causing irregular sleep patterns and further exacerbating insomnia.

Vasomotor Symptoms, Night Sweats, and Disordered Breathing

Vasomotor symptoms, such as hot flashes and night sweats, are notorious for disrupting sleep during menopause. These sudden, intense feelings of heat can cause women to wake up multiple times throughout the night, leading to poor sleep quality and chronic insomnia. Moreover, sleep disordered breathing, including conditions like obstructive sleep apnea, can also play a significant role. Sleep apnea causes interruptions in breathing during sleep, which not only disrupts sleep but also leads to daytime fatigue and other health issues. These combined factors make managing sleep disturbances during menopause particularly challenging.

Diagnosing Menopause Insomnia

Diagnosing menopause insomnia can be a complex process, as its symptoms often overlap with those of other sleep disorders. A healthcare professional will typically use a combination of methods to accurately diagnose menopause insomnia:

• Medical history: A thorough medical history helps rule out any underlying medical conditions that might be contributing to the insomnia.
• Sleep diary: Keeping a sleep diary to track sleep patterns, including the time it takes to fall asleep, the number of awakenings during the night, and the overall quality of sleep, can provide valuable insights.
• Physical examination: A physical examination can help identify any physical conditions that might be affecting sleep.
• Sleep study: In some cases, a sleep study may be recommended to rule out other sleep disorders, such as sleep apnea or restless legs syndrome. These studies can provide detailed information about sleep stage transitions and any disruptions in breathing during sleep.

By using these diagnostic tools, healthcare professionals can develop a comprehensive understanding of a woman’s sleep issues and tailor a treatment plan to address menopause insomnia effectively.

How you can get better sleep through menopause

1. Maintain a regular sleep schedule - Go to bed and wake up at the same time every day, even on weekends. Maintaining a regular sleep schedule is particularly important for perimenopausal and postmenopausal women, who often experience significant sleep disturbances.

2. Create a sleep-friendly environment - Ensure your bedroom is cool, dark, and quiet. Consider using earplugs, an eye mask, or block-out blinds to help you sleep. Reduce your screen time and aim to switch off at least an hour before bedtime. Creating a sleep-friendly environment can help mitigate subjective sleep disturbances commonly reported by women during menopause.

3. Practice relaxation techniques - Deep breathing, meditation, or gentle stretching before bedtime can help to calm your mind and body.

4. Stay physically active – Regular exercise can help improve sleep quality, so get moving, however that looks for you!

5. Manage stress – Find healthy ways to cope with stress by engaging in activities you enjoy, spending time with loved ones, or seeking professional help if needed.

6. Try a natural sleep aid – Created specifically to address sleep issues during the menopause transition, our Sleep support supplement is formulated using targeted ingredients with proven results from human clinical trials.

7. Consider HRT – Discuss the benefits of Hormone Replacement Therapy (HRT) with your healthcare professional to decide if it's the right option for you.

When you get enough sleep, you sharpen your mind, find better emotional stability, and boost your immunity and heart health while helping to keep your weight in check. And that’s just a selection from a very long list of sleep’s health benefits. Even if you decide to incorporate just a few of the above suggestions, you’ll be on the right track to a healthier, happier you.

If sleep disturbances are significantly affecting your quality of life, always reach out and speak with your trusted healthcare provider.

This article has been reviewed by our expert advisory team.

Restful Nights Ahead

Menopause insomnia is a common but treatable condition that can significantly impact a woman’s quality of life. While diagnosing menopause insomnia can be challenging due to its overlap with other sleep disorders, there are several effective treatment options available. These include lifestyle changes, cognitive behavioral therapy, hormone therapy, and medications.

Understanding the symptoms and impact of menopause insomnia is crucial for seeking appropriate treatment. Women should not view menopause insomnia as an inevitable part of aging but rather as a condition that can be managed with the right support and interventions. By addressing the underlying causes, such as hormonal changes, hot flashes, and night sweats, women can reduce their risk of chronic insomnia and other sleep disorders.

With the right treatment and support, women can overcome menopause insomnia, improve their sleep quality, and enjoy a better quality of life. If sleep disturbances are significantly affecting your quality of life, always reach out and speak with your trusted healthcare provider.

Discover our range of evidence-based supplements, developed with mind and body nutrients to support your body and your needs before, during, and after this transitionary life stage.

 

This article has been reviewed by our expert advisory team.