Levels of the hormones estrogen and progesterone rise and fall throughout life, especially during menstruation, pregnancy and perimenopause—the years-long transition to menopause, the point at which periods have stopped for 12 months and your body produces little of either hormone. Hormone fluctuations can cause sleep disruptions at any stage of life, but for women in perimenopause, they’re especially common: As many as 50 percent experience problems with sleep, according to the National Sleep Foundation (NSF).
Here’s how perimenopause and post-menopause can affect sleep:
- Frequent urination. You may have to go to the bathroom more often during the night, resulting in low-quality sleep.
- Hot flashes. These are associated with low estrogen levels, according to the U.S. Office on Women’s Health, and may contribute to poor sleep by causing episodes of sweating that can wake you throughout the night.
- Insomnia. Characterized by difficulty falling asleep or staying asleep, this sleep disorder may be linked with lower levels of progesterone before and after menopause. The NSF reports that up to 6 in 10 postmenopausal women experience insomnia.
- Snoring. This is more common after menopause and often a symptom of obstructive sleep apnea, which causes pauses in breathing during sleep, leads to fatigue during the day and is associated with higher risks for high blood pressure, heart attack and Type 2 diabetes.
7 Ways to Rest Easier
To set yourself up for a better night’s sleep, you can:
- Create a cool environment for sleep. Set the thermostat to a temperature you’re comfortable with—60–67 degrees Fahrenheit is considered ideal, according to the NSF—and use a fan, if necessary.
- Eat wisely. Keep your evening meals modest in size and avoid spicy foods, which may prompt hot flashes. Foods containing soy may reduce hot flashes, according to the NSF.
- Get your workout in early. Exercising in the evening can make it difficult to fall asleep.
- Go on a (partial) blackout. Banish electronic devices from your room, and use them sparingly in the hours leading up to bedtime.
- Mind what you wear to bed. Choose airy clothes that can wick sweat away from your skin if hot flashes strike.
- Skip the nightcap. Alcohol can trigger hot flashes, so avoid it close to bedtime.
- Speak with your primary care provider. He or she can offer additional recommendations to help you improve your sleep.
Has it been a while since your last check-up, or do you need a new physician? Call us at 317.565.0535 to request an appointment.
Sources: cdc.gov, nhlbi.nih.gov, nia.nih.gov, sleepfoundation.org, womenshealth.gov, womenshealth.gov, sleep.org
