Did you know that hormones can wreak havoc on our sleep patterns?
As we age, changes in our sleep-wake cycle cause us to feel tired earlier and wake up earlier in the morning, leading to less sleep overall. In addition, sleep issues are common in women going through perimenopause or menopause.
The most common sleep problems reported by women going through menopause include:
Hot Flashes
Hot flashes are sudden and unexpected sensations of heat all over the body accompanied by sweating. They can last as short as 30 seconds or as long as five minutes. Hot flashes that occur at night are also known as night sweats.
Insomnia
Insomnia is typically described as a chronic difficulty falling or staying asleep that occurs more than three nights a week. Some may experience restless sleep, wake up early, and often feel sleepy and tired during the day. Sleep deprivation from insomnia can increase feelings of anxiousness and irritability, impair focus and memory, and increase headaches and inflammation.
Sleep-Disordered Breathing
Obstructive sleep apnea (OSA) is known as temporary pauses in breathing, leading to gasping, snoring, choking sounds, and lowered sleep quality. Research suggests lower progesterone levels may contribute to the development of sleep apnea.
If you are experiencing sleep issues related to perimenopause or menopause, consult your doctor. They know your personal medical history and can recommend appropriate medications and lifestyle changes that may improve your sleep.
The following sleep tips may also help:
Maintain a healthy weight
Avoid nicotine, caffeine, and alcohol, especially in the late afternoon/early evening
Avoid drinking liquids a few hours before bedtime
Reduce stress as much as possible
Develop a bedtime routine
Develop a routine for falling back asleep if you tend to wake during the night
Keep the temperature in your room cool
Follow a regular sleep/wake schedule and avoid late afternoon naps
Sleep issues are common for women our age, but we have options! If you have trouble sleeping, reach out to me. I’ve had my share of sleepless nights and have learned what works (and doesn’t work) for me. Getting a good night’s rest is vital for our overall health, and no one should suffer through a sleepless night.