Menopause and Sleep Problems

Menopause Sleep Problems that Keep You Awake 

Unfortunately menopause and sleep problems often go hand-in-hand.  One of the most notorious menopausal sleep problems is night sweats. Night sweats leave women waking up flushed, drenched in sweat and shivering, and often they are unable to go back to sleep.  Night sweats are a result of the fluctuating levels of estrogen that confuse the hypothalamus, the part of the body that controls body temperature.  The hypothalamus senses the body as "too hot" signaling to the rest of the body that it needs to cool itself off fast.  In order to cool off the imaginary heat, the body will trigger excessive sweating.  Night sweats are really the same as hot flashes except they occur, as the name suggests, at night while sleeping.

Hormonal fluctuations during menopause can also cause a decrease in serotonin, a hormone that affects mood and the creation of melatonin, the sleep hormone.  Lack of serotonin and melatonin can cause a host of issues including depression, fatigue and insomnia.

How to Fight Menopause Sleep Problems

Many women get relief from menopause and sleep symptoms with hormone replacement therapy (HRT).  In addition to HRT, or as an alternative to it, you can try the following:

• Avoid caffeine, nicotine, sugar and alcohol especially before bedtime. This includes tea, coffee and chocolate.
• Exercise. It is a natural stress reducer and can help you sleep better. Exercise also naturally increases the "feel-good" mood hormone serotonin, which your body may be lacking.
• If night sweats are a problem, avoid eating spicy foods.
• Keep your room cool and have a fan and glass of cold water on hand.
• Eat tryptophan-rich foods close to bedtime including turkey, peanut butter, figs and bananas. Tryptophan is an amino acid that encourages sleep.
• Try relaxation techniques. Yoga, deep breathing, meditation and other anxiety, stress and anger management strategies can be beneficial to calming your mind and emotions.
• Talk. Avoid bottling up your emotions. Share your concerns and thoughts with family and friends. You may also want to consider speaking with a therapist or counselor for objective guidance.

Remember, menopause is a natural process and you will get through it. Take care of yourself with these menopause and sleep problem tips.  If you are concerned about your symptoms, please contact your healthcare provider.

Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.