Sleep well at night becomes increasingly difficult as we get older, but in women, in addition, menopause especially influences, causing insomnia and other disorder.
A 2016 study published in the Chinese Medical Journal found that approximately 55% of women in menopause experience serious sleep problems, as well as a higher prevalence of sleep disorders such as sleep apnea and teeth grinding (bruxism ). Another study in the 2018 Nature and Science of Sleep Journal found that 26% of women with menopause experienced insomnia.
Therefore, studies confirm that menopause affects your sleep, and at the same time, the quantity and quality of sleep affects the intensity of menopausal symptoms. These are three ways in which hormonal changes can be causing sleep problems and possible ways to help you improve your sleepless nights.
Hot flushes Because hormone levels are adjusting, hot flushes are a frequent complaint of menopausal women. How does a hot flash feel? You will feel an extreme and inexplicable heat invade you suddenly. The issue is that hot flashes can occur during the night, and are able to wake you up. You are also likely to sweat when you have a hot flash while you sleep, making your sheets and pajamas more uncomfortable. If you discover that hot flashes cause you much distress during the night, try to lower the temperature in your room and drink small amounts of cold water before going to bed to help your body naturally cool.
If that does not work, you can try natural treatments such as eating black cohosh or increasing the consumption of soy that contains isoflavones (substances similar to estrogens) to minimize the effects of menopause. Although there are no clinical trials that have supported or refuted the effectiveness of these treatments, the North American Menopause Society recommends testing them along with changes in lifestyle.
Anxiety and depression The risk of suffering anxiety and depression increases in menopause, due to the fluctuation of hormones and changes that are occurring in each part of your body.
Both disorders can be factors to have insomnia and sleep problems. You may also find yourself squeezing or grinding your teeth while you sleep (bruxism). If this happens to you, it is advisable to go to the dentist to make a discharge splint, which will help both protect your teeth from erosion and relax the muscles of the jaw.
It is important to improve sleep because at the same time, if you sleep badly, fighting anxiety and depression becomes more difficult, so it could be a cyclical problem. You can try natural remedies such as valerian, passionflower, lemon balm, lemon verbena … You can find them both in infusion and in extract capsules (more powerful).
Caffeine and sensitivity to alcohol
It is possible that during menopause you feel more sensitive to the caffeine and alchol that you consume during the day. They can increase hot flashes and make you feel more anxious, so it is advisable to avoid them. If you are tired and need an impulse, try to take a short break or nap instead of drinking coffee, and always stay hydrated!
There are women who go to tea. The theine and caffeine are actually the same molecule, but there are people who feel that the excitement is milder. You can try it, it also has many benefits
If these problems continue for more than three months, talk to your doctor to help you find a solution to get a good night’s sleep.