Perimenopause is a transition that comes before the menopause. It marks a time of big hormonal changes in a woman’s life. These changes can bring about a range of physical and emotional symptoms. One of the most common symptoms of perimenopause is sleep disturbances. Many women don’t understand the relationship between perimenopause and sleep. Better understanding can lead to better management of sleep issues.
Understanding Perimenopause
The average woman starts perimenopause in her 40s, but some women can experience it much earlier. During the perimenopausal time frame, the ovaries slow down in their production of estrogen. This gradual shutdown leads to several changes in the body, including some that affect the mind. Most women will have several years of perimenopause, but the duration varies quite a bit.
Common Symptoms of Perimenopause
Perimenopause can affect women in many different ways, but some of the most frequently mentioned symptoms are:
- Warmth Breaks: Sudden sensations of warmth that can come upon a person at any moment. It often leads to sweating and a response of ‘OMG, how do I make this stop before I combust?’
- Mood Changes: Heightened irritability, anxiety, or depression.
- Menstrual cycle frequency and flow that changes.
- Vaginal Dryness: A decrease in estrogen can lead to dryness and discomfort in the vagina during sexual intercourse.
- Sleep disturbances: Trouble getting to sleep, staying asleep, or feeling rested after sleep.
The Connection Between Perimenopause and Sleep Disturbances
There are a number of reasons sleep may be disturbed during perimenopause. They include:
- Hormonal Changes
Changing levels of estrogen and progesterone may play a much more direct role in sleep disturbances. Estrogen regulates the sleep-wake cycle, and its decline can lead to difficulties in falling asleep and staying asleep. Progesterone is not only at its low point during this phase but is also known to have a calming effect. Without it, women may find it much harder to achieve the restful sleep they need. - Hot Flashes and Night Sweats
Perimenopause can be a sleep disruptor for many women, thanks to its common, annoying symptoms—like hot flashes and night sweats. These can happen at any time, day or night, and cause the kind of obtrusive awakenings and discomfort that make you feel like sleep is some kind of cruel joke.
Hot flashes are described by many women as sudden, intense feelings of heat that come on unexpectedly and can last several minutes. (And of course, the word “sweat” is kind of a euphemism; women experiencing night sweats seem to literally and thoroughly wet their bedding.) But that’s only part of the story.
- Mood Disorders
The emotional shifts that happen during perimenopause, such as anxiety and depression, can also impact sleep. Relaxing and unwinding may no longer be effortless for women, who may find they are struggling to achieve these states. Insomnia and restless nights can be a result of this new challenge. - Lifestyle Factors
Lifestyles can be changed in various ways, like being given more duties at work or at home, which can lead to sleep disturbances. Many of us daily go through the life of a working parent, and the two main sources of our pathos are work and home; therefore, stress and anxiety from these can excessively jam up our minds, making it even tougher to sleep sweetly. What to do when we can’t sleep is a question that has been explored for eons.
Tips for Better Sleep During Perimenopause
Although sleep disturbances can be frustrating, several strategies can help to improve sleep quality during perimenopause. - Establish a Sleep Routine
Regulating your body’s internal clock can be aided by sticking to a sleep schedule. Try to hit the hay and rise with the sun at the same times every day, even if you have to do it on the weekend. You might just find that so much consistency improves your sleep strength across the board. - Create a Relaxing Bedtime Ritual
Performing relaxing rituals prior to bed can signal to your body that it is time to transition into sleep mode. You might want to consider making these sorts of activities part of your nightly routine: Read a good book (not on a device).
Do some gentle stretches or yoga.
Meditate or pray.
The blue light they emit can interfere with melatonin production.
- Optimize Your Sleep Environment
Your bedroom must be a place where sleep happens. Here are several suggestions for making it a sleep-friendly setting.
- Temperature Regulation: Maintain a cool bedroom to help cope with hot flashes. The ideal temperature for sleep is often between 60-67°F (15-19°C).
- Darkness: Use curtains or an eye mask to block out light, which can disrupt your sleep cycle.
- Noise Reduction: Think about utilizing white noise devices or earplugs to lessen the interruption caused by sounds.
- Manage Hot Flashes
If you want to lessen the effect of hot flashes on your slumber, try these:
- Layer Your Clothing: Wear breathable layers that can be easily removed if you feel too warm during the night.
- Remain in a State of Hydration: Consume ample amounts of water during the daytime to maintain appropriate levels of hydration, but keep fluid intake to a minimum in the hours directly preceding bedtime to limit nocturnal journeys to the restroom.
- Products for Cooling: Think about utilizing pillows or mattress pads meant to help control your temperature.
- Mind Your Diet
Your diet can meaningfully affect how well you sleep. Think about these eating recommendations:
- Caffeine and Alcohol: These can interfere with your sleep, Caffeine is a stimulant. Both of these taken too close to your bedtime will make it more likely that you will be unable to fall asleep. Try to avoid the close consumption of these.
- Partake in a Diet that is Balanced: Concentrate on foods that are as close to whole as possible and make them the center of your meals. Think fruits, vegetables, whole grains, and lean proteins—virtually elements of a Mediterranean diet.
Think about Using Herbal Remedies: Certain women experience relief from their sleep problems when they take herbal supplements. Valerian root and chamomile are two herbs that some of my patients have found useful. They aren’t for everyone, and they aren’t a “magic bullet” for insomnia. If you think you’d like to give them a try, first consult with your doc. And remember: nothing beats a good sleep hygiene routine.
- Stay Active
Consistent physical exercise can enhance the excellence of slumber. Reaching for at least 30 minutes of moderate exercise on most days is essential. Practices like walking, swimming, or yoga are splendid ways to meet this requirement. Yet, if one were to sign up for a vigorous boot camp, either for physical training or on a work site, it would be a good idea to avoid exercising close to the expected sleep period. - Manage Stress and Anxiety
The management of stress is a direct factor in the amelioration of sleep quality. Finding effective ways to manage stress can significantly improve sleep quality. Stress-reduction techniques that can be effective include:
Consider incorporating these techniques into your daily routine.
- Mindfulness Meditation: Practicing mindfulness can help cut down on worries and push them aside. It also aids in ferrying the self along from the here and now to the next moment in the future.
- Breathing Exercises for Deep Sleep: Getting to the core of the body is breathing. Inhale slowly and deeply through the nose, allowing the abdomen to expand fully. If you are not used to deep abdominal breathing, it may feel strange at first.
- Keep a journal: Putting your thoughts and emotions on paper can give your mind a much-needed release before bedtime, and help declutter your head so that you can get some decent shuteye.
- Seek Professional Help
When you have tried these strategies and sleep disturbances still remain, consult with a healthcare provider. They can identify any underlying issues and may recommend treatments such as hormone therapy or sleep aids if necessary.
Conclusion
Perimenopause can be a tough time for lots of women, particularly when it comes to their sleep. Figuring out what might be bothering you and why can help you find your way back to feeling well-rested. And while some women do find that all they need to get through this stage of life is some extra sleep, others benefit from the kind of targeted, hormone-balancing therapies we offer at the Center for Menstrual Cycle and Ovulation Research. Here are some practical ways to make your sleep better during this time.