Getting More Sleep In Menopause
Understanding the Challenges of Sleep in Menopause
Why is it so difficult to sleep in menopause? The answer lies in the hormonal fluctuations that occur during this stage of life. Declining levels of estrogen and progesterone can disrupt the body's internal temperature regulation, leading to hot flashes and night sweats that can awaken women from their sleep.
Additionally, these hormonal changes can also impact mood and stress levels, contributing to increased anxiety and difficulty falling and staying asleep. You know when you wake up at 2:00am and can’t stop your mind from running? This is how fluctuating hormones, including cortisol, are affecting your sleep.
Tips for Getting More Sleep in Menopause
Menopause is a natural stage in a woman's life, that marks the end of your reproductive years and the beginning of your “queen” years. This is a time when you should pay particular attention to sleep.
Sleep is essential for your body to enter “repair and build mode”, both of which are essential as we age.
If you're one of the many women struggling with sleep in this phase of life, here are some steps you can take to improve your sleep quality.
Manage Hot Flashes and Night Sweats
Hot flashes and night sweats are common symptoms of menopause that can disrupt sleep. To manage these symptoms, it's helpful to wear lightweight, breathable sleepwear and use moisture-wicking sheets to stay cool and comfortable throughout the night.
Keeping the bedroom temperature on the cooler side and using a fan can also help alleviate these symptoms.
As a rule of thumb, sleep psychologist Michelle Drerup, PsyD, says to keep your bedroom at 60 to 67° F (15 to 19° C) and to think of your bedroom as your ‘cave.’ “It should be cool, dark and quiet to enhance your sleep.”
If you tend to sleep hot anyway, you may want to consider investing in a cooling pad such as the Chilipad by sleep.
Establish a Relaxing Bedtime Routine
Creating a soothing bedtime routine can signal to your body that it's time to wind down and prepare for sleep.
Consider incorporating activities such as reading, gentle stretching, or practicing relaxation techniques like deep breathing or meditation.
It's important to avoid stimulating activities, such as watching TV or using electronic devices, close to bedtime as these can interfere with your ability to fall asleep. If you choose to use these devices, blue blocking eyewear is recommended so as not to stimulate wake responses in your body.
The red and orange light spectrum of a sunset can help regulate your body’s internal clock. Watching the sunset can lead to a more restful and rejuvenating night’s sleep.
Your Morning Routine is Just as Important
Make your bed
I know it sounds crazy but according to a poll by National Sleep Foundation people who make their beds in the morning are 19% more likely to have a good nights sleep.
How you start your day sets you up for how well you sleep at night.
Wake up on time. In order to set your circadian rhythm, it is important to rise at approximately the same time every day.
Lower caffeine levels. Coffee lover? Try 1/2 caff or decaf instead.
Get early morning sun. This helps regulate your melatonin cycle and improves your chances of feeling sleepy at the right time of night. Exposing yourself to bright light every morning, as soon as you wake up, can improve your sleep latency (how long it takes you to fall asleep) and sleep quality
Do some early morning breathwork. Calming your nervous system and turning off your stress response may result in more regulated lower cortisol levels (think less stress hormone) at night.
Stay Active and Manage Stress
Regular physical activity has been shown to improve sleep in menopausal women. Engaging in activities such as walking, yoga, or swimming can help regulate hormone levels and reduce stress, contributing to better sleep.
Speaking of stress, managing stress is also key to improving sleep during menopause. Particularly, if you wake up from 2:00am-4:00am and can’t go back to sleep. Cortisol gets a natural up tick during those hours, if you are already high it can signal to your body that it’s time to rise and get things done.
Practices such as mindfulness, journaling, or speaking with a therapist can help alleviate the anxiety and worry that can often accompany this stage of life.
Supplements for Sleep
Vitamin D has a tremendous impact role in your relationship with sleep. We get vitamin D from the sun, our body associates vitamin D to the time we are awake. Those with low vitamin D levels tend to have dysregualted sleep. (Pub Med)
GABA is known as an stress-reducing and sleep enhancing amino acid. Biosynthetic GABA intake may have beneficial effects on stress and sleep. (Pub Med)
Your Genes Matter
Your genes play a significant role in your body’s internal clock or your circadian rhythm.
Your genes determine how well you convert, transport and bind vitamin D in your cells.
CLOCK genes control the on/off switch for our body. Falling asleep during the day and then you are wired at 1:00am may mean you have a suboptimal version of this gene.
BDNF gene controls the production of BDNF protein grown in the brain low levels of BDNF can impair our sleep.
We have a set of genes that determine how well we convert, transport or bind vitamin D. If your CYP2R1, VDR and VDBP/GC are suboptimal your body’s circadian rhythm may be disrupted.
Decode your genes and meet with a functional genomics practitioner to discover their impact on your sleep.
Get the Support you Need
If you've tried these steps and are still struggling with sleep disturbances, it's helpful to seek guidance from a integrative health practitioner or functional genomics practitioner for a holistic approach to sleep.
They can help identify any underlying medical conditions or hormonal imbalances that may be contributing to your sleep problems. Additionally, they can discuss supplement and practice options to help alleviate menopausal symptoms and improve sleep quality.
In conclusion, the sleep disturbances that often accompany menopause can be challenging, they are not insurmountable. By implementing the steps mentioned above and understanding the underlying reasons for sleep difficulties during this stage of life, women can take proactive measures to improve their sleep and overall well-being.
If you're experiencing sleep disturbances during menopause, remember that you're not alone, and there are strategies and resources available to help you get the rest you need.
Disclaimer:
The information provided on this wellness blog is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.
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