These strategies help with sleep disturbances during menopause.

Sleep disorders are not uncommon and affect almost everyone at some point – particularly often women during menopause. The term menopause refers to the years around menopause, i.e., the time around the cessation of menstruation.

Some women cannot fall asleep properly during this period, others cannot stay asleep, or they lie awake all night. 40 to 60 percent of all women complain about sleep problems, insufficient or poor sleep during menopause.

What you need to know about the 4 phases of menopause

What is meant by sleep disorders?

If sleep deviates from the usual time and known rhythm, it is referred to as sleep disorders (insomnia). A distinction is made between primary and secondary sleep disorders:

Primary sleep disorders:

• Recurring problems falling and staying asleep
• Restless leg syndrome
• nighttime breathing and movement disorders
• daytime sleepiness (hypersomnia)
• jet lag or shift work-related sleep-wake rhythm disorders (dyssomnia)

Also parasomnias such as:

• sleepwalking
• night terrors
• nightmares

Secondary sleep disorders occur when a disease - such as depression or chronic pain - is the cause of the disturbed sleep behavior.

Causes of sleep disorders during menopause

Hormones

Perimenopause begins, which usually occurs between the ages of 40 and 50, the production of Progesterone in the ovaries has already decreased. This hormonal change can have fatal effects on sleep because: Progesterone promotes sleep. It also relaxes the psyche and relieves anxiety.

A little later, when the ovaries also gradually produce Estrogen If the sleep quality continues to suffer, adjust it. Estrogen affects metabolic processes in the brain that influence deep sleep in terms of the duration of its phases.

Night sweats

A typical symptom of menopause is hot flashes, including nighttime sweating. It is actually the most common cause of sleep problems. If hot flashes occur at night, affected women wake up and then have difficulty falling back asleep. Sometimes the nighttime sweating is so severe that clothes have to be changed.

Melatonin

Regardless of menopause, most people's sleep changes with age anyway. The body needs less sleep and deep sleep phases become shorter, less Melatonin is produced. This is true for both women and men. Melatonin controls the sleep-wake cycle in the body, ensuring that the body winds down in the evening and blood pressure drops.

Age

Topics like incontinence and related nighttime trips to the bathroom, as well as the use of medication for diseases typically occurring at an older age, can lead to sleep disturbances. Problems with falling asleep and staying asleep can be both physical and psychological in nature.

Mental stress associated with aging, a changed life rhythm, or dealing with menopause and its various symptoms contribute to reduced sleep quality.

Not to forget: Menopause is a phase of life where many significant events occur: children leave home, the end of a career is foreseeable… Similar to puberty, questions about life goals and new priorities suddenly arise.

Read now: The 34 symptoms of menopause

What helps with sleep disorders during menopause?

Those who don't sleep or sleep too little are less concentrated during the day, physically weak, and more irritable. Long-term persistent sleep disturbances can even lead to depression or cardiovascular problems. If the quality of life is impaired by lack of sleep, you should definitely consult a doctor.

There are some ways to prevent and naturally treat sleep problems during menopause:

• A fixed sleep-wake rhythm, i.e., always going to bed and getting up at the same time
• Avoid blue light and screen work before sleeping
• Regular exercise and sports
• Avoid caffeine, alcohol, nicotine
• No heavy evening meals
• Relaxation exercises like yoga and progressive muscle relaxation before bedtime
• Avoid naps
• Create a comfortable sleep environment, a cool bedroom (around 18 degrees), turn off light and noise sources

In addition, herbal remedies can help with sleep problems, for example in the form of teas or capsules:

• Lavender – for tension and anxiety
• Valerian – when thoughts are circling
• Hops – when you are tired during the day and awake at night
• Passionflower – can strengthen deep sleep
• Lemon balm – for nervous-related sleep disorders

Persistent sleep disorders are a serious problem that you should discuss with your gynecologist. If night sweats are the reason for sleep problems, hormone replacement therapy (HRT) can help. This involves the body receiving hormones that it no longer produces sufficiently itself. According to a study, treatment with hormone preparations, specifically with bioidentical progesterone, can help to significantly reduce wake phases in the first third of sleep.