Sleep difficulty is one of the hallmarks of menopause. Some midlife women find they have trouble falling asleep, while others can’t seem to stay asleep. Which ever camp you’re in (I’m in the latter), you’re probably all too familiar with the problems caused by sleepless nights: lethargy, forgetfulness, and depression are just a few that you might consider bothersome or uncomfortable at worst. But did you know that constant sleep deprivation can have more profound consequences on your health? The Cardia Sleep Study, for example, showed a correlation between sleep deprivation and higher blood pressure levels, especially among pre-menopausal women. So what can you do about it? I asked Rebecca Hulem, aka The Menopause Expert, about the causes and cures (if there are any) for hormone-related insomnia:
Wendy: Why do mid-life women have so many sleep problems?
Rebecca: Difficulty falling asleep and staying asleep are two complaints I frequently hear from women who are transitioning through menopause. Many women, who are in the peri-menopause transition which usually starts around the age of 45, usually face this issue the most. The most common reason for this is the lack of a hormone called progesterone. Progesterone is produced by the ovary during ovulation and during peri-menopause, ovulation declines significantly thus reducing the production of progesterone. Progesterone’s key role in a woman’s body is to: regulate menstrual periods, regulate moods and allow a feeling of drowsiness at night which allows us to sleep easily.
The second complaint, I most often hear is difficulty staying asleep, which usually occurs during the menopause transition (average age 51). This is most commonly related to the decline of estrogen production. Estrogen is a wonderful hormone that has many roles including regulating body temperature. When estrogen levels drop we start to experience hot flashes and night sweats. Our estrogen levels are usually at their lowest around 2am, thus the occurrences of night sweats during this time are at their highest. If this happens night after night a cycle of anxiety can occur, which can set a woman up for additional sleep difficulties.
Many women have developed poor sleep hygiene practices over decades of focusing on the needs of their families. In the past they have gone to bed at whatever time they are finally finished with their day and sleep came fairly easily. However, as they begin to enter into menopause and can no longer rely on their hormones to help them sleep they need to take a new approach
Wendy: What do you recommend to your patients?
Rebecca: I begin by talking to women about good sleep practices otherwise known in the medical community as sleep hygiene. Sleep hygiene refers to a predictable routine that is practiced on a nightly basis that allows the body to prepare for sleep. This includes going to sleep and awakening at the same time each day including weekends.
The atmosphere is also really important for your sleep hygiene, so the bedroom should be quiet, dark and cool. Reading “light” material (not work related) helps to relax some women. Listening to relaxing music or a warm bath with lavender (aromatherapy essential oil) calms the body as well. To reduce night sweats and provide a calming effect, I frequently recommend natural supplements such as Estroven Nighttime to help aid with menopause symptoms while sleeping.* This all natural supplement contains Black cohosh, vitamin D3, valerian root extract, and Hops extract (both derived from plants and used for their sedative properties).Valerian root and Hops extract have been used for thousands of years in Chinese health practices. Many of my patients have used this all natural supplement in both peri-menopause and menopause with great success.
I encourage my patients to remember that good sleep hygiene needs to be practiced on a regular basis to be effective and whenever possible to try and stay away from prescriptive sleep medications. Prescriptive sleep medications have many side effects not to mention their addictive, dependent qualities.
* Rebecca is a spokesperson for this product.
Note from Wendy: See my previous blogpost about Menopause Coaches, and how they can help you. Also, if you want to know if your own bedtime habits are helping or hampering the quality of your sleep, take this 10-question “sleep hygiene test” that I found on the Discovery Health website. Finally, if you have conquered insomnia without prescription drugs, why don’t you tell others what “habits” have worked for you in the comment box below (or click on “comments”).
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