I Can’t Sleep! How Menopause affects your Sleeping Patterns

Blog at a Glance

  • “I can’t sleep” is a common complaint we hear at SleepDrops from women battling Menopause.
  • Research shows Menopause can disrupt women’s sleep patterns experiencing shorter sleep times of up to two hours and lighter sleep when compared to non-menopausal women.
  • Sleep can be disrupted by menopausal symptoms such as feeling hot, insomnia, depression and anxiety caused by a decline in female hormones estrogen and progesterone.
  • Sleep disruption can exacerbate women’s existing symptoms further and cause fatigue during the day.
  • If Menopausal symptoms are disrupting your sleep, read the advice below to help you sleep through Menopause.

I can’t sleep! a common phrase we hear from women battling through menopause!

Menopause is a milestone in a women’s life as it marks the end of fertility and menstruation. While perimenopause and menopause can cause unwanted symptoms for most women, it is a completely natural biological process that can be managed with the right care.

What does Menopause do to my sleep?

Menopausal symptoms such as; mood swings, hot flashes, insomnia, depression and anxiety, are all caused by the decline in female hormones estrogen and progesterone. For many women, hot flashes can cause them to feel hot all over the body and are generally accompanied by excessive sweating. Hot flashes can cause women to wake-up during the night, interrupting sleep and affecting sleep quality.

Menopausal women generally experience:

  • Shorter total sleep times by approximately 2 hours
  • Shallower or lighter sleep (less Slow Wave Sleep)
  • Trouble maintaining sleep rather than initial falling asleep
  • Especially worse in the second part of the night and they can take almost 4 times longer to fall back asleep
  • These menopausal related sleep problems can last beyond menopause and be compounded by age-related circadian rhythm processes that disrupt sleep

The constant interruption to sleep and frequent awakenings leads to many women experiencing fatigue during the day. This can lead to an exacerbation of a woman’s existing menopausal symptoms, increasing irritability, anxiety and depressive symptoms.

What can we do?

  • Cooldown – Open the windows, use a light duvet or use a fan or air conditioning. Keep your evening attire light and breathable
  • Make your bedroom a sleep haven – nice sheets, good curtains, no clutter or TV, quiet, some organic essential oils such as lavender.
  • Eat foods that help manage Menopause symptoms such as; organic fruits and vegetables (particularly broccoli, broccoli sprouts and cabbage), high fibre foods (nuts, ancient grains, seeds, and legumes), and foods high in omega-3 fats (salmon, sardines and flaxseed oil). Make sure to also be drinking at least 8 glasses of water per day.
  • Do relax breathing/meditation before bed – 5 minutes of mindful breathing from your belly. Pop on some relaxing music and place your hands on your stomach to feel it rising and falling.
  • Supplementation – certain vitamins and minerals have been shown scientifically to help. Especially Vitamin B5, B6, Magnesium and Vitamin C – preferably at once.

Kirsten Taylor, CEO of SleepDrops, worked extensively with menopausal women in her clinic before starting SleepDrops. She saw firsthand how menopause negatively affected women and their sleep, which is why she formulated specialised sleep products just for menopause. SleepDrops Menopauzzz supports women struggling to fall asleep due to those frustrating menopausal symptoms. Our Menopause Survival Pack offers more comprehensive support for both day and night! Our Sleep Specialists can also offer FREE advice for you so call us today on 0800 345 999 to start your journey to better sleep and wellbeing.