Did you know that sleep disturbance is among the most common complaints of women experiencing perimenopause and menopause? It's not surprising—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 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.

What happens to our sleep 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.
• 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 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.

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.

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.

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 he menopause transition, our Sleep support supplement is forulated 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 its 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 reachout 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.