3 Secrets to a Better Night’s Sleep in Menopause

Menopause is a natural part of the ageing process for women, typically occurring between the ages of 45 and 55. During this time, a woman’s body undergoes significant hormonal changes that can lead to a variety of physical and emotional symptoms, including hot flushes, mood changes, and sleep disturbances. In fact, up to 61% of women report experiencing disturbed sleep in menopause. In this blog post, we’ll explore the link between menopause and sleep, and share three tips for better sleep during this time of life.

What causes disrupted sleep in menopause?

Oestrogen is a hormone that plays a key role in regulating the sleep-wake cycle. During menopause, levels of oestrogen decline, which can lead to sleep disturbance. For example, many women experience hot flushes and night sweats, which can disrupt sleep by causing discomfort and waking them up throughout the night.

Additionally, mood changes such as anxiety and depression, which are common, can also lead to lack of sleep in menopause. Oestrogen is involved in the metabolism of the neurotransmitter serotonin, which affects our sleep-wake cycle. It keeps our body temperature low at night, leading to a more restful sleep, so it makes sense that once oestrogen is low, we will experience a higher body temperature at night which will lead to disrupted sleep in menopause.

Furthermore, sleep disturbances can have a negative impact on a woman’s overall health and well-being. Poor sleep has been linked to an increased risk of chronic conditions such as obesity, diabetes, and heart disease, as well as cognitive decline and poor mental health.

3 Tips to improve your sleep

Fortunately, there are steps women can take to improve their sleep during menopause. Here are three tips for better sleep:

1. Practise good sleep hygiene

One of the most important things women can do to improve their shuteye is to practise good sleep hygiene. This means establishing a regular sleep schedule, creating a relaxing sleep environment, and avoiding activities that can interfere with sleep, such as using electronics before bedtime.

Establishing a regular sleep schedule means going to bed and waking up at the same time every day, even on weekends. This helps regulate the body’s internal clock and can improve sleep quality. Creating a relaxing sleep environment means making sure the bedroom is cool, dark, and quiet, and minimising distractions such as electronics or pets. Finally, avoiding electronics before bedtime means avoiding screens for at least an hour before bed, as the blue light emitted by electronic devices can interfere with the body’s production of melatonin, a hormone that regulates sleep.

2. Exercise Regularly

Regular exercise has been shown to improve sleep quality, reduce stress and anxiety, and alleviate menopause symptoms such as hot flushes. Women should aim to get at least 150 minutes of moderate-intensity exercise each week, such as brisk walking, cycling, or swimming.

Exercise can also improve overall health and reduce the risk of chronic conditions such as heart disease and obesity, which can be a concern during menopause.

3. Incorporate Relaxation Techniques

Relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help women fall asleep faster and stay asleep longer. These techniques can help reduce stress and anxiety, which are common during menopause and can interfere with sleep.

Deep breathing involves taking slow, deep breaths through the nose and exhaling through the mouth, focusing on the sensation of the breath as it enters and leaves the body. Meditation involves focusing the mind on a specific object or thought, and letting go of distractions. Progressive muscle relaxation involves tensing and relaxing each muscle group in the body, one at a time, to help promote relaxation.

You may have trouble actually pinpointing the reasons why you are experiencing disturbed sleep. These three tips will be a good starting point to help you manage your sleep, and hopefully start getting a full night’s rest.