Menopause and sleep: The struggle is real: Solutions

The real reason menopause affects sleep

Menopause is marked by a full year without a menstrual period.

Long before your final period, during perimenopause, levels of estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH) fluctuate. This can affect your sleep wake cycle (a.k.a. your circadian rhythm), body temperature regulation, mood, and sleep quality

Though we can’t offer any advice that will erase every single symptom, we can help ensure this rite of passage doesn’t wreck your sleep.

Sleep disruptions are caused by many different factors, not just hormones.

Many biological, psychological, and social factors can affect sleep.

For example, you might also experience changes in:

▶ Metabolism: As you approach menopause, abdominal fat tends to accumulate—which increases your risk of insulin resistance.4

This, in turn, can change how often you need to go to the bathroom, or how thirsty you feel.

▶ Mood and mental health: Almost like a second puberty, you may discover new depths of hair-trigger rage, or a sadness you haven’t felt since you were 13

▶ Roles, relationships, and general health and aging: The onset of menopause may go along with other big life changes:

Jobs or financial status (losing a job, retiring, paying for kids’ college, supporting a relative)

Relationships (deaths of parents or friends, divorce, estrangement)

Overall health (due to aging, the accumulation of poor health habits, or just bad luck)

Sex drive (from lack of desire, vaginal dryness, fatigue)

Familial responsibilities (your nearing-adulthood kids might not need you as much, but your aging parents might need you more)

Body image (aka “who the heck is that person in the mirror?!”)

Identity (struggling with who you are, or the fear of aging and mortality)

5 ways to improve sleep

Make each night more restful by experimenting with the following solutions.

Prepare for Night Sweats: To combat those sudden sweats, keep extra nightwear close, use a fan to cool down, or invest in specialized cooling beddings for a more comfortable night's rest.

Adjust Your Sleep Thoughts: Counter sleep-related anxieties with a practical and compassionate perspective based on scientific understanding of your unique experience.

Optimize Your Daily Routine: Discover how to manage daily stress and recharge your emotional well-being by replenishing your energy with moments of relaxation, joy, and self-care, grounded in scientific principles.

Consult a Medical Expert: If menopausal symptoms become overwhelming, consult a healthcare professional about potential solutions like menopausal hormone therapy, antidepressants, or melatonin – backed by scientific research.

Embrace Self-Compassion and Recognize Your Strengths: Learn the power of mindfulness, appreciate the commonality of experiences among Indian women, and celebrate your distinctive abilities – all scientifically supported methods to cope with menopausal challenges.