In general women are twice as likely to have difficulties falling asleep than men and women suffer from sleep disorders more often. Main causes of sleep disorders in women include female hormonal cycles, increased emotional reactions, high sensitivity to life problems and different types of stresses.
Sleep disorders in women are more common in older ages because of the lack of hormones and cumulated life treats and concerns.
Menopause is a naturally occurring stage in women life which means the cessation of menstrual periods – it is a difficult transition period in women life, it is a time of the end of women’s reproductive function and reproductive years. In healthy women usually menopause happens between the ages of 45 and 55. During menopause women’s reproductive system changes resulting in a discontinuation of estrogen production.
The rate of sleep disorders rises among women at a rate of 40-45% during menopausal transition period – starting from pre-menopause.
Menopause sleep disorders
Usually first symptoms of sleep disorders appear during pre-menopause, reach the pick at menopause and could slowly decrease at late post-menopause.
Every woman after 45 should learn about possible multiple menopause symptoms which could be pretty disturbing – it include also sleep disorders. Many menopausal women suffer from sleep disorders and even don’t know the real reason which triggered their sleep disorders.
Menopause sleep disorders create several problems during night relaxation. Many menopause women start experiencing restless sleep, inability to fall asleep, disturbed sleep because of hot flashes or night sweats, waking up more often than normal, unexpected tossing and turning all night.
If you already experienced sleep disorders before menopause, then during pre-menopause and menopause your sleep disorders can be a real nightmare because your sleep becomes even more troubled.
Why women suffer from menopause sleep disorders?
Menopause is a naturally occurring transition period of women life which cannot be avoided. Menopause is the time when woman body begins its hormonal and psychological transition – period when the ovaries gradually begin to produce less estrogen.
The main causes for sleep disorders in women during menopause could be classified into two complicated sets of causes – Hormonal and Psychological.
Hormonal causes of menopause sleep disorders
Sleep disorders during menopause are mostly caused by changed (mainly reduced) levels of hormones (mainly estrogens). Actually decreased hormones during menopause are responsible for several typical symptoms of menopause. Scientists discovered that during menopause the decreased estrogens cause the decreased production of hormone serotonin, which is used to create melatonin. Decreased levels of melatonin are responsible for sleep disorders as melatonin is known as “sleep hormone”.
Psychological causes of menopause sleep disorders
Increased age is always a stress for women. After 40-45 women are suffering from cumulated life problems – overwork, tiredness, life disappointments, family pressure, emotional daily stresses, lack of expectation in professional and personal life, etc., etc. In combination with hormonal disturbances these emotional psychological factor place a crucial role in triggering sleep disorders during menopause.
Menopause Sleep Disorders – recommendations
It is well known that sleep disorders during menopause tend to get progressively worse without treatment. It would not be recommended just to ignore sleep disorders during menopause. Better discuss the issue with your doctor and develop the healthiest natural solutions.
Sometimes a simple change in habits and/or lifestyle can provide significant relief for sleep disorders during menopause.
Morning wake up time should be the same every day regardless of the time you went to bed and regardless of weekday.
Keep fit – exercise regularly but never 2-3 hours before your normal bedtime.
Avoid long working hours and extra-work; avoid very difficult job (mentally and physically) which is stressful for your body.
Prevent and avoid stressful situations as much as possible.
Keep your bedroom as quite as possible (far from street traffic, from TV noise, from noisy places).
Use special “Night Sweat Pillow” which regulates your temperature with soothing, cool and refreshing relief.
Night Sweat Control Pillow– No more hot flashes and night sweats causing discomfort in your neck and head areas; |
Light in your bedroom should be calm and your bedroom should be dark during sleeping hours. Avoid bright light design in the bedroom.
Bedroom should not be hot – try to keep cool temperature during whole night.
Generally speaking, the nighttime environment should be absolutely comfortable with cool temperature, full quietness and absence of light.
Drink sleeping tea 20-30 minutes before going to bed.
 Sleeping tea |
SLEEPING TEA – easy solution for sleep disorders |
Avoid long afternoon naps (especially after main meal), but short (1-1.5 hours) nap before 3 p.m. could be helpful in some cases.
Daily food should be scheduled, balanced, healthy and pleasant.
Sleep in comfortable loose (not synthetic!) night cloths or naked.
Keep your normal ideal weight and avoid overweight and/or obesity.
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