Crappy sleep? We hear you loud and clear. Here’s what experts say can help When you’re in perimenopause or menopause, getting a good night’s sleep is like winning the lottery: The odds are not in your favor. Just look at the numbers. Between 39 and 47 percent of women experience perimenopause insomnia. The rate of insomnia jumps to 60 percent for women after menopause Beyond feeling tired and cranky which is bad enough chronic insomnia (struggling to sleep three times a week for three or more months) can have long-lasting effects on your body and mind. Poor sleep or not enough sleep can increase women’s risk of osteoporosis, cardiovascular, and metabolic disease. A 2023 study published in Nature and Science in Sleep found women who experience early menopause face higher risks of cognitive decline, for reasons that may include sleep issues like insomnia The research suggests addressing sleep problems could help protect your brain During the menopause transition, which starts between 45 and 55 and can last for a decade or more, symptoms from declining estrogen levels can make it hard to fall and stay asleep Plus, during this time in mid-life, many women are juggling careers, kids, and even aging parents, which can lead to insomnia-inducing stress. During perimenopause and menopause, the primary cause of insomnia is shifts in hormones like melatonin and estrogen. Declining estrogen levels can cause hot flashes and night sweats that disrupt sleep. Stress and an increase in mood disorders like anxiety and depression can also make it hard to fall and stay asleep. For years, sleep apnea—a sleep disorder that causes snoring and repeated pauses in breathing— was considered most prominent in men or people who are overweight. But now researchers acknowledge that during menopause women develop the condition as well Women with severe hot flashes and night sweats may be at a higher risk of developing the condition “Hormonal changes cause a loosening of the muscles of the airway, which can cause snoring,” Harris says. “It doesn’t have to be loud, obnoxious snoring, like we think of with a lot of older men.” Restless leg syndrome—a disorder that causes an uncontrollable urge to move your legs— also increases during menopause due to hormone changes. Most women experience this condition at night One of the easiest ways to combat menopause insomnia is to get morning sun on your face or body. Even just 15 minutes can help with your circadian rhythms, which govern your sleep patterns and habits Because of hormone fluctuations during menopause, your anxiety and depression can worsen. You aren’t doing yourself any favors by going to bed feeling stressed or worried about kids, work, partner, chores, or whatever is bound to keep anyone up at night. Practicing meditation, and breathing exercises throughout the day or before bed can help quash stress and encourage better rest. Even 15 minutes a day can help The National Sleep Foundation recommends keeping bedroom temps between 60 and 67 degrees for optimal sleep. A cool room promotes in your brain that it’s time to produce melatonin, the hormone that helps you sleep
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Monday, January 20, 2025