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Menopause and Its Effect on Your Sleep |
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Many women going through menopause experience difficulties in sleeping. Some women have trouble falling sleep, while others fall asleep but cannot stay asleep. As many as 61% of menopausal women report have insomnia. Studies show that 75-85% of menopausal women experience hot flashes. Hot flashes can cause difficulty in sleeping. This is a normal side effect of menopause. Menopausal women have trouble sleeping due to lack of estrogen. When estrogen levels go down this causes a decrease in serotonin. Serotonin is a chemical in the brain that creates melatonin. Melatonin is a sleep hormone. Another sleep disturbance that also occurs with menopausal women is restless leg syndrome. Restless Leg Syndrome is a condition with an irresistible urge to move your body to stop uncomfortable or odd sensations. Difficulty sleeping can lead to other problems such as daytime drowsiness. The body needs rest. If you do not get the proper amount of rest, your body will suffer both mentally and physically. Anxiety and depression may also occur from lack of sleep. Without sleep, a person is at a higher risk of obesity. Migraine headaches occur with hormonal changes combined with lack of sleep. Menopausal women frequently develop sleep apnea. Sleep Apnea occurs when the airways are blocked and breathing stops for a short time. A sign of this is severe snoring. Another effect of lack of sleep is having low libido. Menopausal women have decreased amounts of estrogen which causes vaginal dryness that causes discomfort in intercourse. When REM sleep is decreased, the result is not feeling rested. Too little sleep affects your mood and ability to cope with day to day life. Poor job performance can also occur from lack of sleep. Other effects of lack of sleep are decreased daytime alertness, trouble concentrating, and having an impaired immune system. With less sleep, the body is unable to create white blood cells making it easier to get sick. A 1999 study by the University of Chicago Medical Center showed that sleep deprivation affects how the body metabolizes glucose. Long term effects are increased risk of high blood pressure, heart attack, heart failure, stroke, relationship problems with the person you share a bed with, and obesity. The National Highway Traffic Safety Administration estimates during one year 100,000 auto accidents, 71,000 injuries and 1,550 deaths are caused from sleepy drivers. There are many ways to treat sleep problems caused by menopause. Keep your bedroom at a cooler temperature and well ventilated. Wear loose fitting clothes to bed. Avoid foods and spices that cause you to sweat. Invest in a new mattress. Exercise regularly, but avoid exercise before bed. Develop a regular bedtime routine. Decrease alcohol and caffeine intake. Create a dark environment at night and let the sun shine in at morning. Clear your mind each night of stress before bed. Natural remedies are another option to help treat sleep problems. Chamomile tea, melatonin, and herbs such as valerian root and kava kava are suggested. Taking calcium 500 mg along with magnesium has a calming effect on the body. Talk to your doctor about a prescription that may help you.
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