Menopause and Sleep

Menopause and sleep difficulties often go hand in hand. During menopause, the fluctuation in a woman's hormones may lead to hot flashes. Hot flashes can leave a woman sweating and uncomfortable. In turn, sleep becomes difficult. By understanding this, individuals have a better chance of finding a way to overcome it. Hot flashes affect an estimated 75 to 85 percent of women in menopause. According to the national Sleep Foundation, of those people, about 61 percent have sleep difficulties.

Get tips on falling asleep.

To better understand the science behind this problem, consider the woman's hormone levels during menopause. During this stage of life, the ovaries no longer produce the hormones estrogen and progesterone. Without these hormones, a woman's menstrual cycle stops and the body experiences other changes as well. Estrogen and progesterone are important to other functions of the body.

With this lack of hormones, the body goes through a period where it is getting used to the change. During this time, a number of symptoms may occur, one of them being hot flashes. Hot flashes are sudden warmth that seems to spread over the entire body without any added heat source. Some women also report excessive sweating not related to hot flashes. These conditions make it very difficult to sleep well and often women develop sleep complications such as insomnia or sleep deprivation due to this uncomfortable condition.

For those women who do have this complication of menopause, the first step is to speak to your doctor. Excessive menopause complications are often treated with hormone replacement therapy (HRT). This may occur in pill form, through patches or sometimes a cream. Doctors are likely to only recommend HRT if the patient is experiencing extreme symptoms, as there are risks with this medication. Prolonged use can cause an increased risk of heart disease and breast cancer in some women.

For most women, taking HRT is not an option as their symptoms are not severe enough. The good news is there are several ways you can improve your overall health and well-being to ensure better sleep even during menopause:

• Keep clothing loose, cool and comfortable: If you wish to remain comfortable sleeping, prepare yourself for the hot flashes. Wear loose clothing. Cotton may be best, as it will absorb the sweat.
• Use layers of blankets: Even in the middle of winter, try to sleep with several thin blankets rather than one or two large, heavy blankets. This way, you can peel back layers if you do heat up during the night.
• Keep the bedroom cool: Keep the bedroom at a comfortable, but cool, temperature. Also, use a fan or keep the window open to keep air moving. A stuffy room may hasten the symptoms of hot flashes.
• Sleep at the same time: By improving your sleep hygiene, you may be able to sleep better. This includes going to bed at the same time nightly. Be sure to give yourself enough time for the sleep you need. Try to sleep during evening hours, as the body is able to fall asleep easier during nighttime.
• Don't take naps: While it may be tempting to do so, avoid naps during the day. This way, you are tired when you get to bed and are more likely to sleep.

Other actions may improve your sleep quality during menopause. For example, get exercise during the day so that your body is naturally tired at night. Eat a healthy diet that provides your body with the nutrients it needs. Avoid drinking caffeine or alcohol prior to bedtime.

If you continue to experience problems with menopause and sleep, talk to your doctor about alternative options. You may also wish to determine if you having sleep problems that are not in direct relation to your menopausal symptoms, such as stress or health related sleep difficulties.

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