Herbie Murray
Menopause is a significant phase in a woman's life, often accompanied by symptoms that can disrupt sleep. The primary cause of sleep disturbances during menopause is hormonal fluctuation, specifically the decline in oestrogen, progesterone, and testosterone. These changing hormone levels contribute to menopause symptoms such as hot flashes, night sweats, and increased anxiety, all of which can lead to disrupted sleep patterns. Additionally, the impact of the stress hormone cortisol is more pronounced during this time. Understanding the causes of sleep problems and learning strategies to improve sleep quality can help women navigate this challenging transition.
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What You'll Learn
Reduce caffeine, sugar, alcohol and heavy meals before bed
Reduce caffeine, sugar, alcohol, and heavy meals before bed
Caffeine is a stimulant that can interfere with your sleep. It accelerates your nervous system and increases alertness, which is not ideal when you're trying to wind down for bed. Even drinking a cup of coffee in the early afternoon can affect your sleep, as it takes the body a long time to process caffeine. If you're going to consume caffeine, try to have it early in the morning or at least in the first half of the day. Consider switching to decaf coffee or herbal tea in the afternoon and evening.
Sugar can also impact your sleep. While it's nearly impossible to have a completely sugar-free diet, it's a good idea to cut down on added or 'free' sugars. Try to satisfy your sweet cravings with more natural and healthy sugars like those found in fruit, dried fruit, and milk and dairy products. Cinnamon is a great natural sweetener that can be used in hot drinks and sprinkled on cereals and porridge.
Alcohol can bring on sleep, but it interferes with deep, restorative REM sleep. It can also worsen menopause symptoms such as headaches, hot flashes, night sweats, and mood swings. If you do drink alcohol, try to limit yourself to one small glass of organic wine, and make sure it's not too close to bedtime.
Heavy meals close to bedtime can also interfere with your sleep. Try to finish your last meal at least three hours before bedtime to aid digestion. If you get hungry later in the evening, a small snack combining carbohydrates and protein, such as Greek yogurt with banana or apple with almonds, can help make you feel sleepy.
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Manage stress with meditation, yoga, deep breathing or magnesium supplements
Manage stress with meditation
Meditation has been shown to be effective in reducing menopausal symptoms and improving blood chemistry in healthy women. It can help to alleviate psychological and physical changes, such as depression, that occur during perimenopause.
Manage stress with yoga
Yoga is a great way to manage the symptoms associated with menopause, such as stress, physical pain, mood swings, and trouble sleeping. It can also help to reduce emotional symptoms such as anxiety and overwhelm. Restorative yoga, for example, is calming for the nervous system as you stay in a pose for 5-10 minutes, supported by props. Yin yoga is another gentle practice that can help you unwind from internal and external stressors during perimenopause.
Manage stress with deep breathing
Deep breathing exercises can help you relax during menopause. Find a quiet location free of distractions, get into a comfortable body position, and focus on your breathing. Imagine a spot just below your navel and breathe into that spot, filling your abdomen with air. Then, let the air out slowly, like deflating a balloon. With each long, slow exhalation, you should feel more relaxed.
Manage stress with magnesium supplements
Magnesium plays a vital role in health, especially as you get older. It may be beneficial during menopause to help keep your bones strong and reduce your risk of osteoporosis. It may also reduce some menopause side effects, such as difficulty sleeping and depression, while supporting heart health. Most menopausal people have inadequate magnesium levels, so it may be important to get enough magnesium from food or supplements. However, older adults are at an increased risk of magnesium deficiency, and magnesium toxicity can occur in those with reduced kidney function. Therefore, it is important to consult a healthcare professional before taking magnesium supplements.
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Exercise regularly, but not too late in the day
Exercise is beneficial for your health and sleep, but it's important to avoid vigorous activity close to bedtime. Aim for at least 30 minutes of moderate exercise most days of the week, but finish your workouts by the early afternoon. This timing helps manage your sleep-wake cycle by slightly increasing your body temperature post-workout and then gradually dropping it as bedtime approaches.
According to Deirdre Conroy, PhD, a clinical sleep psychologist at Michigan Medicine in Ann Arbor, "There are so many studies that indicate that people who have a regular exercise routine tend to be better sleepers. So if you're not elevating your heart rate during the day, that may be another contributing factor to your difficulty sleeping."
Indeed, exercise interventions, such as walking, yoga, and aerobic exercise, have been found to significantly reduce insomnia and alleviate sleep problems in menopausal women. For instance, in a study of 289 perimenopausal women with anxiety, depression, or insomnia, two one-hour sessions of aerobic exercise per week for eight weeks led to significant improvements in all three conditions.
However, it's crucial to avoid intense exercise close to bedtime, as it can increase adrenaline levels and make it harder to fall asleep. Instead, opt for calming activities in the evening, such as stretching or a leisurely walk, to help your body wind down and prepare for a restful night's sleep.
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Optimise your sleep environment: cool, dark, quiet
Sleep disturbances are a common problem during perimenopause, often caused by hormonal changes, such as declining oestrogen and progesterone levels, which can lead to hot flashes, night sweats, and increased anxiety. To optimise your sleep environment and improve your sleep quality, consider the following tips to keep your bedroom cool, dark, and quiet:
Cool
- Maintain a comfortable and low temperature in your bedroom. Aim for 66 to 68 degrees Fahrenheit.
- Keep a small fan on your bedside table or open windows to improve airflow and create a cooler environment.
- Opt for moisture-wicking sheets and sleepwear made from breathable fabrics, such as cotton, to help manage night sweats and keep you comfortable.
- Take a cool shower before bed to help lower your body temperature.
- Stay hydrated throughout the day to regulate your body temperature at night.
Dark
- Use blackout curtains to block external light from entering your bedroom, creating a darker space.
- If you are sensitive to light, consider using a sleep mask to block out any remaining light sources.
Quiet
- Utilise a white noise machine to drown out disruptive sounds and create a quieter and more peaceful environment.
- If you are sensitive to noise, consider using earplugs to block out any remaining noises that may disturb your sleep.
By implementing these strategies, you can create a sleep environment that is cool, dark, and quiet, which may help improve your sleep quality during perimenopause.
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Try melatonin, glycine, or other sleep aids and technology
During perimenopause, the body's ability to regulate sleep is compromised due to hormonal fluctuations. This can be managed with melatonin supplements, which are considered safe with few side effects, such as sleepiness, nausea, and vomiting. Melatonin is a small molecule that helps regulate daily rhythms and is also an important antioxidant in the body. It is not addictive, and there is no evidence that higher doses are more effective or lead to higher dose usage.
Glycine is another supplement that has been shown to improve sleep quality. It alleviates acute sleep disturbance, improves cognition, and reduces negative symptoms in individuals with schizophrenia. A low dose of 3 grams per day before bedtime can improve sleep quality and reduce sleepiness and fatigue during the day.
In addition to supplements, there are other sleep aids and technologies that can help. Weighted blankets provide gentle pressure to reduce anxiety and improve sleep. Sunrise alarm clocks simulate natural dawn, gradually waking you up with light. Sleep tracking devices like the Oura Ring monitor your sleep patterns and provide insights to optimize your sleep. Eight Sleep is a mattress cover that can heat or cool your bed to aid sleep. Sleep apps are also useful, offering guided meditations, sleep stories, and relaxing sounds.
It is important to consult with a professional to determine the root cause of your insomnia and the correct dosages of any supplements you may take.
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Frequently asked questions
To create a sleep-friendly environment, ensure your bedroom is cool, dark, and quiet. Use blackout curtains, a white noise machine, a comfortable mattress, and supportive pillows. If light and noise are unavoidable, consider using a sleep mask and earplugs. Keep a fan or a cooling device nearby to manage temperature changes, and stay hydrated throughout the day to help regulate your body temperature at night.
Regular physical activity can significantly improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week. Avoid vigorous activity close to bedtime, and opt for calming activities in the evening, such as stretching or a leisurely walk. Avoid stimulants like caffeine, sugar, and alcohol before bed, as they can hinder your sleep. Finish your last meal at least three hours before bedtime to aid digestion, and avoid heavy meals late in the day.
Supplements such as magnesium and glycine have been linked to improved sleep quality. Magnesium supports GABA, which calms the brain, and reduces the stress hormone cortisol. Glycine aids in the production of serotonin and
