Women already have enough things in their lives that keep them awake at night. Between balancing work and home life, it’s amazing women find any time to get some shut-eye. And, sorry to say it ladies, but there is one more thing ready to deprive you of your precious sleep: menopause. As your hormones change when you get older, unfortunately, so do your sleep habits.
What is Menopause and its Symptoms
Happening usually around the age of 50, menopause occurs one year after a woman’s menstrual periods have ended, resulting in a host of physical and hormonal changes. The stages before and after menopause are referred to as perimenopause and post-menopause. It is during these cycles that women most frequently report trouble sleeping.
As your estrogen, progesterone and testosterone levels fluctuate, your body will respond in a number of ways that can impact your quality of life, and in turn, your quality of sleep. Some signs that you’re in the stages of menopause include irregular or missed periods, hot flashes, night sweats, mood swings, forgetfulness, low sex drive, weight gain, and/or stiff joints.
The Connection Between Menopause and Poor Sleep Quality
Women going through the stages of menopause report trouble with their quality and quantity of sleep due to the associated physical and hormonal changes. In order to properly adapt to these changes and seek out the right treatment options, it is important to understand just how menopause affects your body, resulting in poorer quality sleep and daytime sleepiness.
Changes in Your Hormones
When experiencing menopause, one of the first symptoms many women report is difficulty sleeping. This is due to your hormone levels, particularly estrogen and progesterone, decreasing. Since progesterone helps promote sleep, you may find it more difficult to fall asleep and stay asleep as your body adjusts.
Hot Flashes and Night Sweats
Among the most common and telltale signs of perimenopause – the stage leading up to menopause – and of menopause are hot flashes and night sweats. These symptoms tend to be the main reason women going through the stages of menopause have trouble sleeping. A hot flash, which happens when your body suddenly heats up due to your estrogen levels decreasing, can occur day or night. In addition, night sweats are another common occurrence. Night sweats are a period of heavy sweating in the middle of the night that can cause sleep disruption and discomfort.
Side Effects of Your Medication
Women going through menopause frequently will turn to over-the-counter medications, supplements and prescriptions to combat the associated symptoms. Just remember that side effects of a new medication may include difficulty sleeping, making it even harder to get the rest your body needs as it experiences these changes.
How to Improve Your Sleep When You’re Going Through Menopause
Balance Your Hormone Levels
Since your fluctuating hormones are the main reason you’re having trouble sleeping before, during and after menopause, balancing your levels can help you find some relief. There are multiple ways to do this. Hormone replacement therapy, which includes supplementing your estrogen levels, as well as low-dose birth control and antidepressants, can all help stabilize your fluctuating hormone levels.
Keep Your Sleep Space and Body Cool
Most people don’t realize how much their sleep space plays a role in the quality of rest they achieve. This is even more true for women going through menopause. A few adjustments to your bedroom can help combat menopause-related symptoms and promote better sleep. Turn down the thermostat to at least 67° F before you go to sleep to help prevent and reduce the severity of your hot flashes and night sweats. Also keep your sleep space dark and, if you aren’t able to seal up all of the light sources, you may want to consider using a sleep mask.
Take REMfresh – A Continuous Release Melatonin
When your progesterone and estrogen levels decrease with menopause, your sleep and wake cycles may be impacted. High-quality, clinically tested melatonin sleep aid REMfresh was specifically developed to regulate your internal body clock, helping your mind and body know when it is time for sleep. Created with 99% pure Ultramel® melatonin, REMfresh is the ONLY and best sleep supplement continually delivering the sleep-inducing hormone that may help you fall asleep, stay asleep and wake up ready to take on another day.
While menopause and its related symptoms are just a part of life for half of the population, that doesn’t mean you need to suffer in silence. If your sleep is disrupted by your hormones, don’t delay taking action. Poor sleep quality can greatly impact your physical and mental health.