Last Updated on 31/03/2023 by Jill Dumas
Perimenopause & Sleep: Are hormones keeping you awake?
Perimenopause is a time in women’s lives when sleep becomes disrupted, even with the best sleep practices in place. Insomnia and frequent awakenings due to night sweats and palpitations are a very common problem in the years preceding menopause, but there are simple and natural remedies available. Of course, a solid sleep routine comes first and foremost.
You may start with some occasional middle of the night awakenings or with an unexpected night in the throes of heat that you couldn’t explain, but then the nights become more and more agitated until sleep, in and of itself, becomes a problem.
If you too are part of the 60% of women (i.e. more than one in 2) who suffer from sleep disturbances as menopause approaches, first of all know that you are in good company (not much of a condolence I know!) and then read this article.
Why sleep becomes difficult in perimenopause and menopause
In the perimenopause years, oestrogen normally fluctuates a lot. The drop in oestrogen production (due to the cessation of ovarian activity), which already occurs several years before full-blown menopause, is responsible for the alteration of the sleep-wake mechanism. Your body, which is slowly changing to approach the end of childbearing age, also sends you other signals of this “transition” which contribute to a poor night’s sleep.
Hallmark signs of perimenopause and menopause sleep
1. Night sweats & hot flushes
Night sweats are one of the hallmark symptoms of approaching menopause. These abrupt changes in body temperature are uncomfortable and can be embarrassing during the day, but are highly disruptive at night time as well. Waking up startled, covered in sweat and then trying to get back to sleep? This scenario ends with it taking a very long time to get back to sleep.
2. Irritability
The more sheep you have to count, the more frustrated you get. The more frustrated you get, the harder it is to fall back asleep. Poor sleep can cause mood changes, irritability and even anxiousness. If you find yourself in this vicious circle and can’t bear counting any more sheep(!) you can try getting up and moving to another room, reading quietly in low light (keep electronics off though; paper books only) and then heading back to bed again. Sometimes the change in scenery can help you back to sleep. There are also good meditation apps these days such as Calm or try the Sensate, a device you lay on your chest that can help you into a calm, meditative sleep that’s conducive for sleeping.
3. Brain fog
A drop in sex hormones can cause women to feel like they’re losing their minds. With the rise in Alzheimer’s and Dementia, this can be a very real and scary thing for many women. Brain fog, poor concentration and forgetting your next word or thought are common when transitioning through perimenopause and menopause. A poor night’s sleep makes it all worse as well. Work on a solid sleep routine to reduce these symptoms.
What happens after a poor night’s sleep
Below are some common symptoms that, in the long run, can seriously undermine the quality of your life and actually increase risk of chronic diseases such as diabetes.
- Waking up in the morning exhausted
- Irritability, low mood, mood changes
- Increased food cravings, especially sweets
- Feeling more stressed and overwhelmed
- Low resilience
- Chronic fatigue
- Weight gain
Tips to improve sleep
Below are some simple and effective remedies to improve the quality of your sleep, and consequently, that of your life.
Nutrition: Take care of your diet
Start the day with a protein rich breakfast. Aim for 20-30g of high quality protein, some healthy fats and a few carbohydrates to balance your blood sugar keeping your energy levels stable and adrenal glands happy throughout the day.
Aim for 30+ different vegetables, fruits and culinary herbs each week. If you find yourself bored and not sure what to eat, use this goal and see what you can come up with. A variety of produce keeps our microbiomes happy.
Focus on dark green leafy vegetables, which contain magnesium, the ‘chill’ mineral. Magnesium is important for hundreds of different processes in the body, and gets used up quickly in times of stress. Foods such as chard, spinach, artichokes, beans and dark chocolate or raw cacao are good sources of magnesium.
Finally, foods rich in tryptophan may help with sleep. Tryptophan is essential for the production of serotonin (the ‘happiness hormone’), and it also helps regulate the sleep-wake cycle. Tryptophan rich foods include turkey, almonds, Montmercy cherries and pumpkin seeds.
Exercise: practice regular physical activity
Regular physical activity is crucial for good health. Moving the body helps lessen joint pain and stiffness. Walking is an easy option – aim for at least 30 minutes daily. You’ll also need to start incorporating weight training, heavy lifting is even better. Weight bearing exercise is necessary to maintain muscle mass and bone health. Sadly, as we age it takes more effort to maintain our health and the earlier we start these healthy routines, the more we benefit. Getting a morning walk in helps set your circadian rhythm, leaving you more energised for the day and making it easier to fall asleep at night. Finally, don’t forget the importance of community. Meeting up with a friend for a walk or joining a group exercise class can boost your mood and reduce stress even more.
Stress Management: relax and pamper yourself
We all have stress in our lives. How we let it affect us determines the effect it has on the body. Read that again! We all react differently to stressors in everyday life, and working on the mind is one of the best investments you can make to your health. Try mindfulness, meditation or journalling, for example.
To complement working on your ‘inside’ self, consider ways to de-stress on the ‘outside’ as well. Carve out some time for a new hobby or some ‘lighter’ activities such as yin yoga, a more relaxing form of yoga. Taking up a new hobby is a great way to balance the ever-increasing work demands in your 40’s and 50’s. Something simple like watching a film with a hot herbal tea each evening could do the trick. Look for relaxing or calming herbal teas with herbs such as valerian, mallow, chamomile, hawthorn, passionflower or lemon balm. Simple, healthy habits are useful for giving the body and mind a ‘detachment’ from the daily routine.
Conclusion
Perimenopause and menopause is a journey that every woman goes through, and just like any journey, it’s all about the experience. Paying attention and making changes to your diet and lifestyle can have big payoffs in how you feel throughout this tumultuous time. If you’ve tried all the tips and tricks and you’re still having problems with your sleep, consider booking a Discovery Call with me to find out if and how I can help. Some supplements can help, however these too can have interactions with medications and other supplements/vitamins/minerals, so it’s best to speak to a health professional before trying and/or combining too many.
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