Menopause And Sleep Problems: Causes, Symptoms, And Natural Remedies For Better Sleep

Causes Of Sleep Problems During Menopause

Menopause brings about a change in your hormone levels, especially oestrogen and progesterone. This can lead to a range of symptoms, especially sleep disturbances.

Let’s explore the main culprits behind menopausal sleeplessness.

Hot Flashes And Night Sweats:

You wake up hot and sweaty at night, as if in a sauna. Even after the hot flashes are gone, you lie awake staring at your ceiling, searching for your missing sleep. Hot flashes are feelings of intense heat in your body and can strike at any time, especially at night, keeping you awake.

Hormonal Imbalance:

Melatonin, your sleep-wake hormone, is closely linked to oestrogen. So, when your oestrogen decides to go on a vacation during menopause, melatonin decides to join the trip and keeps you awake at night. You may have difficulty falling asleep or staying asleep, or you wake up too early, feeling drained due to a hormonal imbalance.

Insomnia:

Most people have insomnia for a few days occasionally. However, menopause-related insomnia can last from weeks to months. Menopause-related insomnia occurs due to hormonal fluctuations, which in turn cause mood swings and hot flashes, further aggravating the condition.

Anxiety And Depression

With the decline in oestrogen comes a dip in serotonin ( your happiness hormone). Hence, you now have irrational worries, irritation and sadness interfering with your sleep. You might find yourself awake at night, replaying embarrassing moments or regretting past decisions.

Simply put, hormonal changes that take place in your body during menopause can disrupt not only your sleep but also your mood, thus creating a never-ending cycle of sleeplessness.

Let’s look into the symptoms of menopausal sleep problems.

Symptoms Of Menopausal Sleep Disturbances

Sleep disturbances can manifest in different ways. They include;

• Difficulty Falling Asleep: Your head hits the pillow, and your brain starts going on overdrive. Sleep is nowhere in sight.
• Awakening Frequently: Hot flashes and night sweats keep you awake frequently at night.
• Struggling to Fall Back Asleep: You spend hours staring at your ceiling to fall back to sleep if disturbed during sleep.
• Waking Up Earlier: You may wake up before your entire sleep cycle is completed.
• Mood Swings: Sleep deprivation can result in mood swings.
• Fatigue: Feeling fatigued and sluggish even after a whole night’s sleep

Let’s explore natural ways to overcome these challenges and reclaim our sleep!

Natural Remedies For Sleep Problems During Menopause

Lifestyle changes, proper sleep routines, relaxation techniques, Ayurvedic advice, and herbal supplements can help improve sleep during menopause.

Maintain A Consistent Sleep Routine:

Going to bed and waking up at the same time each day can help regulate the body’s internal clock (circadian rhythm) and improve sleep quality. Try to establish a calming bedtime routine.

Here’s a sample of a calming bedtime routine for you:

• Switch off all electrical gadgets one hour before bed.
• Dim the lights of your room half an hour before bed to set the tone for sleep.
• If you have a habit of worrying, read a calming book or write a gratitude diary just before bed.
• In addition, using aromatic oils in diffusers can aid in calming you down.
• Retire to bed only when you feel thoroughly sleepy.

Tip: Try different bedtime routines and find the one that works best for you.

Caution: The bedtime routine is aimed at calming you down- so don’t aim for the perfect completion of the nighttime routines- these routines should help you to unwind instead of triggering the perfectionist in you.

Stay Cool At Night:

Hot flashes and night sweats can turn into a nightmare for many menopausal women. Hence, keeping your sleeping environment cool can help.

Tips:

• Wear loose-fitting clothes at night.
• Cool your room before bed and use cooling fabrics for your beds and pillows.

Do you want more tips to reduce your hot flashes? Check out our Nirva blog on hot flashes.

Relaxation Techniques And Meditation:

Are you an overthinker who habitually replays the day’s events right before bed? If so, it’s time to incorporate relaxation techniques into your nightly routine to calm your mind and senses. 

While reflecting on your day is a helpful method to plan for the next day, bedtime is not the right moment for it. Instead, the time before you sleep should be dedicated to helping your brain unwind, allowing a deeper and restful sleep. 

For this, you can try the following techniques:

Progressive Relaxation:

Intentionally and progressively relaxing all the muscles in the body from head to toe.

Meditation:

Take deep, intentional breaths to calm you down.

Guided Imagery: 

Our brain cannot differentiate between reality and imagination. Make use of this flaw of the brain to your benefit by imagining calming themes, such as walking on a beach and watching the sunset.

Tip: The more vividly and in detail you imagine, the better your relaxation will be.

Yoga:

Yoga is gentle and helps to relax the body and mind.

Yoga poses that can be practised on your bed, like Balasana, Shavasana, and Viparita Karani, are gentle and soothing.

Balasana:

It is a seated forward bend pose.

How To Practise It:

• Start in a kneeling position.
• Inhale deeply, bend forward, touching your forehead to the ground, and exhale.
• Come back to the kneeling position.

Viparita Karani:

It is a lying, leg-raised pose.

How To Practise It:

• Lie down and scoot your tailbone towards the wall.
• Raise your legs up against the wall and keep your hands to your sides with your palms facing up.
• Maintain the pose for two to five minutes.
• To release the pose, gently push yourself away from the wall.

Shavasana:

It is the restorative pose practised at the end of all Yoga poses.

How To Practise It:

• Lie flat on your back with hands slightly apart and palms facing up.
• Relax and feel the weight of your body on the floor.
• Gently close your eyes and scan your body from head to toe.
• Continue in this pose for about 5 minutes.

Avoid Caffeine And Alcohol: 

Caffeine and alcohol before bed keep you overstimulated and, hence, unable to sleep. Alcohol also triggers your hot flashes and, hence, should be avoided.

If you have a habit of drinking caffeine or alcohol before sleep, change to herbal teas like chamomile or valerian root, which are known for their calming properties.

Exercise Regularly: 

Regular physical activity can improve the quality of your sleep and reduce your worries.

Practising moderate-intensity exercises, such as walking, swimming, or yoga, as intense workouts right before bedtime may increase your heart rate and thus interfere with sleep.

Ayurvedic Tips: 

According to Ayurveda, an excess of Vata and Pitta Doshas ( bio-energies in the body) can result in sleep problems. Vata, when in excess, causes symptoms like anxiety, restlessness and sleep disturbances. An increase in your Pitta can disrupt sleep due to hot flashes and mood swings.

• Ayurveda recommends calming practices like massage, especially foot and head massage, to aid restful sleep.
• It is best to avoid heavy, hard-to-digest foods at night (e.g. curd, uncooked foods); instead, food should be light and easy to digest. 
• After dinner, go for a relaxing walk to facilitate digestion. This, along with early dinner, will ensure that your body and digestive system are relaxed by bedtime.

Natural Supplements For Sleep Issues: 

A number of herbal supplements have been shown to improve sleep quality. Some of them are:

• Black cohosh: This herb helps reduce night sweats and hot flashes.
• Valerian root: This natural sedative can help you feel less anxious and sleep-deprived.
• Chamomile: A relaxing herb that promotes restful sleep. Before going to bed, try chamomile tea instead of other beverages.
• Ashwagandha (Indian ginseng): Studies show that this herb helps people deal with stress and anxiety and sleep better.

Note: Before using any supplement regimen, always get advice from your healthcare provider (especially if you take other medications).

Cognitive Behavioural Therapy For Insomnia (CBT-I): 

If you have severe sleep disruptions due to stress or anxiety, you may need CBT. It helps you identify and replace thoughts and behaviours that negatively affect your sleep.

When To Seek Medical Help

If sleep issues significantly affect your day-to-day activities, consult your healthcare provider. You may need additional treatments like hormone therapy, sleep medications, or cognitive behavioural therapy if needed.

Fun Challenge:

Here’s a fun challenge for you:

30-Day Sleep Improvement Challenge For Menopausal Women

Objective: Spend 30 minutes daily for 30 days on activities promoting better sleep!

Routine:

• Stick to a consistent bedtime every day for the next 30 days.
• Turn off all electronic devices 30 minutes before bedtime.
• Go for a walk ( 10 minutes)
• Write down three things you are grateful for each night ( 5 minutes)
• Dim the lights in your room.
• Practice meditation, deep breathing, or guided imagery for 10 minutes.
• Lie on your bed and practise progressive relaxation for the last 5 minutes.

Feel free to modify any activity to suit your preferences better!

This straightforward challenge encourages regularity and self-care, making it practical for improving sleep.

Try this challenge and comment on the changes you observed after 30 days.

Wrapping Up

Menopause comes with a range of symptoms. Sleep disturbances are a common yet less talked about condition that arises during menopause. With regular sleep schedules, lifestyle adjustments, relaxation techniques and natural remedies, the quality of your sleep can be improved.