One of the most common symptoms of menopause is disrupted sleep. In fact, 61 percent of women aged between 45 and 60 say that they suffer from sleepless nights and other sleep-related problems. However, most women don’t consider this problem to be serious enough to seek treatment for, so it goes on. A lack of sleep can increase your risk of high blood pressure, diabetes, weight gain and immune system dysfunction, so it’s more important than people think. Here are five of the most common ways the menopause can sabotage sleep, and how you can solve it. If you’re concerned about any aspect of your menopausal symptoms, though, you should seek the advice of your GP who can talk through your concerns with you. This may result in supplements or medication to control some of your symptoms.
Night sweats are common with menopause, as you get hot flushes during the night which causes you to wake up drenched in sweat. These temperature fluctuations can cause a disrupted night’s sleep though, as well as making you feel uncomfortable. One of the lesser-known roles that oestrogen plays in the body is that is controls your inner temperature. When the levels of this hormone drop, your temperature gauge suddenly doesn’t have a control. One of the ways to deal with this is to check your medication with your GP, as some pills can lead to night sweats which make the problem worse, but you can also help yourself by keeping the window open slightly when you sleep and sleep in cotton pj’s. Turn the temperature down in your house and regulate your own temperature with blankets, which you can thrown on and off when you need to. Some women find that herbal remedies also work effectively, specifically those which contain black cohosh.
Stress and hormones aren’t a good mix, so when you combine these with your menopause you’re in for a disturbed night’s sleep. PMS and extreme mood swings can leave you feeling unrested and anxious, even leading to depression. Progesterone is one of the key hormones involved in the menopause but this is also responsible for calming the nervous system and relaxation. Speak to your GP about progesterone cream which can help to combat the symptoms of menopause, one of which is sleeplessness. Some women find that supplements are useful with this problem as well, namely vitamin B6 and 5-HTP.
Disrupted sleep can affect as many as 79 percent of menopausal women, who struggle to stay asleep. The withdrawal of oestrogen in the body can lead to a stress response system, which means you find yourself waking up at the slightest sound. As a result, you’re also more susceptible to stress. The best way to deal with this is to eat by a regular schedule so that your blood sugar levels are regulated and your adrenal glands are kept stress-free. Exercise can also help to regulate stress, as well as boosting the levels of serotonin which fights stress. Some form of aerobic exercise, preferably before dinner, will help you to drift off into a sound sleep. You can also help yourself by setting yourself up to have an undisturbed sleep – for example, empty your bladder before you go to sleep so that you’re not at risk of waking up needing the toilet, and avoid citrus or caffeine which can trigger the bladder.A probiotic or cranberry juice will help to clear any underlying infection, which may trigger your bladder to be overactive, and you may find practicing your kegel exercises effective in helping to control your bladder.
