Written by Vera Coetsee, Health and Nutrition Coach
5 February 2024
During menopause, the body goes through hormonal changes, particularly a decrease in estrogen levels, leading to various physical and emotional symptoms. Managing sleep during menopause can be a challenge due to hormonal changes and other menopause-related symptoms. When you go through menopause, your body goes through several significant hormonal changes, decreasing the amount of hormones it normally makes. This includes hormones like oestrogen, progesterone, melatonin and testosterone.
The gradual declining levels of oestrogen and progesterone from perimenopause to post menopause can impact the body’s ability to regulate temperature. This can lead to symptoms like hot flushes and night sweats, which make it much harder to get a good night’s sleep.
There are several tips that can help improve sleep quality during this time:
- Create a bedtime routine: Establishing a consistent sleep routine can signal the body that it’s time to wind down. Incorporate calming activities such as reading, relaxation exercises, or taking a warm bath before bed.
- Practise good sleep hygiene: Ensure your sleep environment is comfortable, dark, and cool. Remove distractions such as TVs or electronic devices from the bedroom, and consider using earplugs or a white noise machine if needed.
- Incorporate physical activity: Regular exercise can help improve sleep quality. Engage in moderate-intensity aerobic exercises like walking, swimming, or cycling during the day, but avoid exercising close to bedtime as it can increase alertness.
- Manage stress levels: Menopause can bring about stress and anxiety, which can interfere with sleep. Incorporate stress-reducing techniques such as deep breathing exercises, meditation, or yoga into your daily routine.
- Limit caffeine and alcohol intake: Both caffeine and alcohol can disrupt sleep, so it’s advisable to limit their consumption, especially closer to bedtime.
- Keep a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promote better sleep quality.
- Consider herbal remedies: Some women find relief from sleep disturbances during menopause by using herbal remedies such as valerian root, chamomile, or black cohosh. Always consult with a healthcare professional before trying any new supplements.
- Discuss hormone therapy with a healthcare professional: In some cases, hormone therapy may be recommended to manage menopause symptoms, including sleep disturbances. Seek guidance from a healthcare professional to determine if this is a suitable option for you.
Sleep disturbances are a common experience during menopause, but there are a number of strategies and options available to relieve them. If you need support with your menopause symptoms, make an appointment with our functional medicine doctor here for further investigation and guidance.
Sources:
Gava G, Orsili I, Alvisi S, Mancini I, Seracchioli R, Meriggiola MC. Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy. Medicina (Kaunas). 2019 Oct 1;55(10):668. doi: 10.3390/medicina55100668. PMID: 31581598; PMCID: PMC6843314. https://pubmed.ncbi.nlm.nih.gov/31581598/
Gracia CR, Freeman EW. Onset of the Menopause Transition: The Earliest Signs and Symptoms. Obstet Gynecol Clin North Am. 2018 Dec;45(4):585-597. doi: 10.1016/j.ogc.2018.07.002. Epub 2018 Oct 25. PMID: 30401544. https://pubmed.ncbi.nlm.nih.gov/30401544/