Although our ol' friend Menopause is a natural biological process that marks the end of a woman's menstrual cycles (and is a totally normal part of aging), menopause can bring about a bunch of unwelcome physical and emotional changes, with one of the most disruptive being: sleep disturbances.

Ugh.

We get it...  Insomnia and sleep issues are common during menopause, affecting over 60 percent of women. On the bright side: at least you’re not the only one up... plus, there is help! We did the research for you and now this handy article explores the reasons behind these sleep disturbances and offers practical, evidence-based solutions to help you overcome insomnia and get back to enjoying restful nights of slumber. (So, get your pillow ready!)

Understanding Menopausal Insomnia

Menopausal insomnia is summed up by: difficulty falling asleep, staying asleep, or waking up too early and not being able to return to sleep. (Sound familiar?)  These sleep disturbances can lead to daytime fatigue, irritability, and difficulty concentrating, impacting the overall quality of your life. (As if you needed to be reminded of that.)

What Causes Insomnia During Menopause?

A bunch of factors contribute to insomnia and sleep issues during menopause:

1. Hormonal Fluctuations The decline in estrogen and progesterone levels during menopause can disrupt your sleep cycle. Estrogen helps regulate sleep by maintaining body temperature and influencing serotonin levels, while progesterone has a sedative effect. (Not to be confused with the effect of a bottle of Chardonnay.)
2. Hot Flashes and Night Sweats Hot flashes and night sweats, common symptoms of menopause, can cause sudden awakenings and disrupt your sleep. These vasomotor symptoms are due to changes in the hypothalamus. (Yeah, that was just some fancy talk about the part of your noodle that regulates your bods temperature).
3. Mood Changes Anxiety, depression, and mood swings are more prevalent during menopause due to hormonal changes, which can interfere with the ability to fall asleep and stay asleep. (Bummer.)
4. Sleep Apnea The risk of developing sleep apnea increases with menopause.  It’s a condition where breathing repeatedly stops and starts during sleep, leading to frequent awakenings, poor sleep quality and whether they like it or not, exhausted bedmates.
5. Lifestyle Factors Stress, diet, lack of physical activity, and other lifestyle factors can exacerbate sleep problems during menopause. So, if you’re considering a double corndog dinner, while binging all nine seasons of your favorite serial killer show, yeah, that plan might need a re-think.

Practical Solutions for Better Sleep During Menopause!

While menopausal insomnia can totally suck, several strategies can help improve the quality of your sleep. Here are some practical solutions backed by scientific research (and, if you wanna learn more, we've even got references at the end of this--see, we told you this would be a handy article!)

1. Establish a Consistent Sleep Routine

Maintaining a regular sleep schedule helps regulate your internal body clock, making it easier to fall asleep and wake up at the same time each day. So, howsabout you try to go to bed and wake up at the same time every night?… (Yeah, even on weekends). Could you try it for a week or three? To see how you feel? (You might just get hooked.)

2. Create a Relaxing Bedtime Routine

Stop doom scrolling on your phone and engage in calming activities before bed to signal your body that it's time to wind down. Consider activities such as:

• Reading   Crazy, right? And why not a real BOOK! (Choose a relaxing one to read before bed.)
• Bathing   A warm bath can help relax your muscles and prepare you for sleep. (And if it tickles your fancy, consider bubbles.)
• Listening to Music   That's it. Just kick back, relax and actually listen. As if you didn't already know, soft, chill music can really help you unwind. 
• Meditation and Deep Breathing   These practices can reduce your stress to help you with relaxation. (And, why not, let's all just take a chillaxing breath right now before finishing this sentence, so: just blow out all the air...(woooooosh) and then when you're empty, allow the breath back in....(Huhhhhhhhhhhhh) and, then, repeat. (Ahhhhhh.)

3. Optimize Your Sleep Environment

Creating a "sleep-friendly" environment can seriously improve sleep quality. Consider the following easy tips:

• Keep Your Bedroom Cool A cooler room can help reduce night sweats and promote better sleep. The optimal temperature is usually between 60-67°F (15-19°C) . (And if you share a bedroom, tell your partner to put on a sweater.)
• Use Comfortable Comfy Bedding   Invest in breathable, moisture-wicking sheets and comfortable pillows. (You’re worth it.)
• Limit Noise and Light Stick in those earplugs, and fasten that eye mask—or if you wanna take it to the next level, consider getting "blackout curtains" to block out that pesky light.
• Avoid Electronics Minimize exposure to all those screens before bed, 'cause that weird blue light emitted by phones, tablets, computers and TVs can really mess with your melatonin production and disrupt your sleep. Boo blue light. 

4. Watch Your Diet

What you eat and drink can (like, duh) affect your sleep. Consider the following dietary tips:

• Avoid Caffeine and Alcohol Surprise, surprise, both caffeine and alcohol can disrupt sleep patterns. Why not avoid them? At least in the hours leading up to beddy-bye time. 
• Eat Light Dinners Heavy meals before bed can cause discomfort and disrupt sleep. Opt for lighter, good for you meals in the evening. (No, a corn dog is not actually good for you.)
• Stay Hydrated Drink enough water throughout your day, but reduce fluid intake in the evening.  (It'll help minimize those tiresome nighttime slogs to the bathroom.)

5. Exercise Regularly

You can do it! Regular physical activity can seriously improve sleep quality and help reduce symptoms of insomnia. Go for at least 30 minutes of moderate exercise most days of the week. However, avoid vigorous exercise close to bedtime. (Unless it happens to be of the bada-bing-bada-boom variety, and in that case knock yourself out.)

6. Manage Stress and Anxiety 

Stress and anxiety sure can keep you awake at night. Incorporate stress-reducing practices into your daily life, like:

• Mindfulness Meditation   Mindfulness practices can help you stay present “in the now” and reduce anxiety. (Are you a meditator already? Be one, to be "One".)
• Deep Breathing Exercises  Deep breathing can activate the parasympathetic nervous system, promoting "ahhhhhhhhhhhhh, yeahhhhhhh, ohhhhhhhhh, that's good".
• Journaling   Writing down your thoughts and worries before bed can help clear your mind and prepare you for sleep. Like taking your mind on a little vacation, including a trip to the local dump.

7. You Might Consider Hormone Replacement Therapy (HRT)

It’s not necessarily for everyone, but for many women going through it, Hormone replacement therapy (HRT) can really help alleviate some of the symptoms of menopause—including sleep disturbances. HRT involves taking medications that contain female hormones to replace the ones the body no longer makes after menopause. (You'll need to discuss the risks and benefits of HRT with your very own healthcare provider to determine if it's right for the one and only you.) 

8. Try Natural Remedies

Several natural remedies can help improve sleep quality during menopause. Every body is different, so do some research on what’s the right amount for yours:

• Melatonin   Melatonin supplements can help regulate sleep-wake cycles. (We like to think of it as Mellow-tonin.)
• Herbal Supplements   Valerian root, chamomile, and lavender are known for their calming effects, yet, unlike a basket full of kittens and puppies, can also promote better sleep.
• Magnesium   Magnesium supplements can help relax muscles and improve sleep quality. Way to go, Magnesium! Whoop WHOOP!

9. Cognitive Behavioral Therapy for Insomnia (a.k.a. CBT-I)

Who knew? Yeah, it’s that specific a thing. CBT-I is a structured program that helps individuals identify and replace thoughts and behaviors that cause or worsen sleep problems with new & improved habits that promote a better night's sleep. It has been shown to be effective in treating menopausal insomnia, so perhaps this could be your ticket to Slumberville.

10. Seek (& Find) Professional Help

If your sleep disturbances persist despite trying these strategies, you might wanna get support from a professional healthcare provider who specializes in sleep disorders to help identify any underlying conditions. They should be able to recommend the best steps forward for you towards a healthier, happier bedtime for YOU.

Conclusion

Of course Menopausal insomnia and sleep disturbances can significantly impact your quality of life, BUT there are many strategies to help you overcome it sucking as much. By establishing a consistent sleep routine, creating a relaxing sleep environment, watching your diet, exercising regularly, managing your stress, considering HRT, trying natural remedies, and possibly seeking professional help, you can improve your sleep quality and overall well-being during menopause. Remember, everyone (and every body) is different, so do some research. It's important to find what works best for YOU, friend.  Be patient and kind to yourself, as you navigate your way through this wacky transition…. and perhaps something you read here just might lead you to feeling better rested.

Sweet dreams!

References

1. National Sleep Foundation. (n.d.). Menopause and Sleep. Retrieved from National Sleep Foundation.
2. Kravitz, H. M., & Joffe, H. (2011). Sleep during menopause: Differential effects of estrogen and progesterone. Sleep Medicine Clinics, 6(1), 1-13. doi:10.1016/j.jsmc.2010.12.002.
3. Freedman, R. R. (2014). Menopausal hot flashes: Mechanisms, endocrinology, treatment. Journal of Steroid Biochemistry and Molecular Biology, 142, 115-120. doi:10.1016/j.jsbmb.2013.08.010.
4. Bromberger, J. T., & Kravitz, H. M. (2011). Mood and menopause: Findings from the Study of Women's Health Across the Nation (SWAN) over 10 years. Obstetrics and Gynecology Clinics of North America, 38(3), 609-625. doi:10.1016/j.ogc.2011.05.011.
5. Young, T., Finn, L., & Kim, H. (1997). Nasal obstruction as a risk factor for sleep-disordered breathing. Journal of Allergy and Clinical Immunology, 99(2), S757-S762. doi:10.1016/S0091-6749(97)70245-8.
6. Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Ware, J. C. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40-43. doi:10.1016/j.sleh.2014.12.010.
7. Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237. doi:10.1073/pnas.1418490112.
8. Nelson, H. D., Vesco, K. K., Haney, E., Fu, R., Nedrow, A., Miller, J., ... & Walker, M. (2012). Nonhormonal therapies for menopausal hot flashes: Systematic review and meta-analysis. JAMA, 295(17), 2057-2071. doi:10.1001/jama.295.17.

MenOpop

A hub for fierce women who want to regain their sanity — through humor, empowerment, connection & visibility. 

Michelle Cohen & Peter Daniel Straus (Co-Founders) are experts at unusual entertainment & dedicated to healing through humor, shifting perspective and easing everyone into this time of life in a less scary way. They just want you to feel better. Michelle (original Off-Broadway producer of Schoolhouse Rock Live!), learned from that classic TV cartoon series how to deliver impact through the magic of irresistible cartoons.  Peter (“Pierre the Mime” on both TV's Impractical Jokers AND The Kardashians) has spent decades working in major hospitals around the country as his "clown doctor" persona Dr. Peety (very fake doctor, very real comedian), bringing light and laughter to very challenging spaces where it's truly needed.

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