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 Sleeplessness

Definition and Prevalence

Menopause-related sleeplessness is something many women face during the menopausal transition. It can look like difficulty falling asleep, staying asleep, or experiencing poor sleep quality, even when there are ample opportunities to rest. Sleep difficulties are very common after menopause, and they 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

Sleeplessness during menopause can profoundly affect a woman’s quality of life, touching every aspect of her physical and mental health, relationships, and daily activities. The signs 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 changes, such as irritability or feeling on edge: 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 the right support 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.
• Sleeplessness – Hormonal changes, night sweats, worry and stress can all disturb sleep. 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.
• Mood changes – 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 Sleeplessness

Hormonal Changes and Circadian Rhythm

One of the primary culprits behind menopause-related sleeplessness 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 disrupting sleep.

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 ongoing sleeplessness. 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 Sleep Problems in Menopause

Working out what’s behind sleep problems in menopause can be a complex process, as the signs often overlap with other sleep conditions. A healthcare professional will typically use a combination of methods:

• Medical history: A thorough medical history helps rule out any underlying medical conditions that might be contributing to poor sleep.
• 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 plan to help you sleep better.

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. Consider a sleep supplement – Our Sleep support supplement is formulated to support refreshing sleep, and can sit alongside the habits above through the menopause transition.

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, who can talk you through all of your options.

Restful Nights Ahead

Sleeplessness in menopause is common, and it can significantly impact a woman’s quality of life. Working out what’s behind it can be challenging, but there is plenty of support available, from lifestyle changes to cognitive behavioural therapy, and your healthcare provider can talk you through all of your options.

Understanding the signs and impact of sleeplessness in menopause is the first step to getting the right support. Poor sleep shouldn’t be seen as an inevitable part of ageing, and addressing the underlying causes, such as hormonal changes, hot flashes, and night sweats, can help.

With the right support, many women can 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.

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