Insomnia & sleep issues

Menopause – and the fact that we are ageing at the same time – can both impact the hormones linked to sleep. A perfect recipe for insomnia and sleep issues. The hormones that most impact our sleep include:

• Oestrogen – you guessed it! Our favourite female hormone plays a role in regulating how easily and quickly we fall asleep, how many times we wake up during the night, and how long we are able to sleep. And during menopause, as we now know, oestrogen levels fluctuate and eventually drop, which has a direct impact on the quality of sleep we get.
• Serotonin – another one of our favourite friends. As we get older, the number of serotonin (our happy hormone) receptors reduce, which can lead to anxiety and depression. When our mood is low, we can struggle to sleep.
• Cortisol – the stress hormone. As we age, and when we are stressed, our cortisol levels increase. And increased cortisol can stop us from sleeping well.
• Melatonin – you may have heard about this one before. This hormone is responsible for regulating our natural wake/sleep cycle aka. circadian rhythm. As we age, our bodies produce less melatonin, which affects how our internal clock works – and the quantity and quality of sleep we may get.
• Progesterone – during perimenopause, progesterone levels fluctuate a lot. And as this is our calming hormone, radical changes in progesterone mean we may struggle to relax and fall asleep – or stay asleep.

There are a multitude of other non-hormonal factors that can impact the quality and quantity of sleep that we get. This can include increases in normal daily stresses linked to busy careers, juggling home and work, caring for children and aging parents, medical conditions etc. There are also lifestyle factors that can impact your sleep quality such as obesity, smoking, heavy alcohol drinking, and caffeine.

During perimenopause and menopause, it is fairly common for women to experience disrupted sleep which can be directly linked to some of the other symptoms of menopause. For example, night sweats, joint pain or needing to urinate during the night can all disturb your sleep patterns. Emotional factors such as increased anxiety, mood changes or depression can also impact your sleep quality. Add to that physical changes such as weight gain and sleep apnoea (sometimes linked to weight gain) that can further impact your sleep patterns.

Here are a couple of things that you can do to help manage insomnia and sleep issues during menopause.

• Reset your sleep routine: The quality of your sleep can be as much about what happens in bed, as what happens before you go to bed. Setting up a consistent and sleep-supportive routine can help alleviate some of the issues that impact sleep. Consider creating a wind-down routine before bedtime that will allow you to relax and get ready for a good night’s rest. Things that should probably be included in your routine: go to bed at a regular time each night; avoid screen time (TV or mobile devices) before bedtime; avoid caffeine and alcohol before bedtime (rather have some relaxing chamomile tea); meditate or do some light yoga; grab a good book or another activity that helps you relax.
• Eat for better sleep: There is evidence that following a healthy Mediterranean diet can positively impact your sleep. The Mediterranean way of eating focuses on whole foods such as vegetables, legumes, nuts, fruits, whole grains, herbs, fish and seafood. It has very little red meat; a bit of poultry and eggs in moderation; and avoids highly processed, refined, sugary foods.
• Ditch the caffeine and alcohol: Easy to say, very hard to do – we know! Alcohol and caffeine can both have very negative effects on your sleep. Even if you have developed a tolerance for it over time, during menopause we have so many things working against that it doesn’t help to actively contribute even more to issues. Switch to decaf coffee (make sure it really is decaf). Or even better, switch to a soothing herbal tea. If you want that glass of wine, make sure you have it early in the evening. And if you can, switch to a white wine, as red wine is notoriously bad at impacting sleep quality.
• Consider supplements: Along with a healthy diet, there are some supplements that have been shown to help improve sleep quality. Some of the most common supplements include:
  • Melatonin – has to be at the top of our list! Help your body by boosting low melatonin levels, to help you get to sleep, and stay asleep.
  • Magnesium – another favourite with many benefits during menopause. Magnesium has a positive impact on the biochemical processes that aid good sleep.
  • Vitamin B6 – helps to boost serotonin levels, which we know is linked to many menopause-related symptoms. It can help to reduce hot flushes and night sweats, which may improve the quality of your sleep.
  • Ashwagandha – a herbal remedy used in Ayurvedic treatments, can help manage cortisol levels which impact the production of melatonin.
• Hormone Replacement Therapy (HRT): Consider talking to your doctor to find out if HRT is suitable for you. HRT isn’t for everyone, and there are ways to manage your menopause-related symptoms through lifestyle adjustments, taking quality supplements, and wellness therapies. But if you find your symptoms are having a severe impact on your quality of life, relationships, or work, HRT may help you – even if just for a short while.