Nights are supposed to be about restful sleep, not arithmetic exercises.
ave you ever found yourself waking up repeatedly at night, forced to count sheep till you hopefully drift off into slumber - only to repeat the process with frustrating surety or feel drowsy during the daytime? Dozed during an important meeting or that family gathering?
This phenomenon - the one that is giving you sleepless nights in every sense - is called menopause-related insomnia.
These telltale signs indicate insufficient sleep. Inadequate sleep can result in emotional disturbances and diminish one's quality of life. Surprisingly, statistics show that women are 1.4 times more likely to encounter sleep issues compared to men. Have you ever wondered why this sleep discrepancy exists?
Women go through biological changes, including intense hormonal fluctuations, as they age. They become more prone to experiencing disruptions in their sleep patterns. Numerous factors contribute to poor sleep among women, with menopause being a significant influencer. Research indicates that postmenopausal women tend to experience more sleep difficulties than those before menopause. As women enter the midlife years and move from perimenopause to menopause, up to 50% have a significant increase in menopause-related sleep problems.
In this blog, let us dive more into menopause-related insomnia. We will explore what it means and, most importantly, discover practical tips and strategies to manage it.
Unraveling menopause-linked insomnia
Menopause-related insomnia involves disrupted sleep patterns with increased awakenings. Menopause affects around 40% of women aged 45 to 60, bringing symptoms like hot flashes and vaginal dryness with it. Insomnia is another symptom, experienced by approximately 12.5% of women during the perimenopausal stage.
Chronic insomnia, lasting over three weeks, is common among postmenopausal women and often tied to anxiety, depression, or mood disorders. Improperly treated insomnia may lead to rebound or withdrawal insomnia within three to six months.
Symptoms associated with poor sleep quality
Women with moderate-to-severe menopausal symptoms, including hot flashes, heart discomfort, joint or muscle pain, irritability, mental and physical exhaustion, sexual problems, and vaginal dryness, are more likely to experience poor sleep compared to those with mild or no symptoms.
Research findings suggest that during menopause, irritability and vaginal dryness are associated with a decrease in sleep quality by 2.67-fold and 1.62-fold, respectively.
Ever wondered how menopause-associated insomnia affects our health?
The menopausal phase frequently worsens insomnia-related symptoms, notably difficulty staying asleep. If unaddressed, they can potentially contribute to conditions like depression, trauma, and metabolic syndrome and ultimately impact an individual's overall well-being.
Tips to get a good night’s sleep during menopause
Now that we are aware of the heightened risk of insomnia during menopause and its impact on health, let us now discover some ways to tackle it and other sleep problems:
Maintain your sleeping pattern
Fix a sleep routine and try to stick to it, especially on weekends.
Select a soothing bedtime routine
Before going to bed, engage in relaxing activities such as reading, listening to calming music, talking to a loved one, practicing deep breathing, and meditation to relieve stress and sleep better.
Calming environment
Create a quiet and dark sleeping environment that is not too cold or too hot. Select a comfortable mattress and pillow for additional physical support.
No screen time before bed
Limit your screen time before going to bed. This small change helps increase melatonin production for better sleep quality.
Keep stimulants away
Avoid drinking tea or coffee before going to bed.
Engage in regular exercise
Consider regular physical activity to improve sleep quality. Take some time out for a brisk walk or cycling, enjoying the fresh air and scenic views.
Avoid large meals and alcohol intake before bedtime.
Individual responses to these strategies may differ, so it is critical to figure out what works best for you. Do seek professional help if sleep difficulties persist or impact daytime activities substantially.
Menopause-related insomnia is a significant concern affecting women's sleep and hence, their overall health. Addressing hormonal changes, adopting consistent sleep routines, practicing relaxation techniques, and creating a calming sleep environment can work wonders for managing the sleep-related challenges. These simple-to-follow strategies come in real handy for getting a restful night's sleep. Sleep tight, ladies!
Sleep tight, ladies. And while you're at it, say good night to those fence-jumping sheep too.
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References:
- Loh FH, et al. The age of menopause and the menopause transition in a multiracial population: a nation-wide Singapore study. Maturitas. 2005;52(3-4):169-80.
- Wong BWX, et al. Factors associated with poor sleep quality in midlife Singaporean women: The Integrated Women's Health program (IWHP). Sleep Med X. 2022;5:100060.
- National Institute on Aging. Sleep problems and menopause: What can I do? [Internet] 2021 [Cited 2024 March 5]. Available from: https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do.
- Tandon VR, et al. Menopause and sleep disorders. J Midlife Health. 2022;13(1):26-33.
- Bourey RE. Primary menopausal insomnia: definition, review, and practical approach. Endocr Pract. 2011;17(1):122-31.