Menopause-Related Insomnia: Causes, Symptoms, And Solutions For Restful Sleep

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Having to experience insomnia during menopause is annoying and a common issue faced by many. The changes within hormones are the reason behind this and cause a great deal of stress discomfort and several other issues. Menopause is likely to be caused in your 40s and 50s but the average age is 51. The menopause transition of women works uniquely and affects each individual differently. This article discusses the insomnia caused due to menopause its causes along with its diagnosis and treatment.

What is Menopause-Related Insomnia?

Before jumping to any conclusions let’s take a look at what is insomnia caused due to menopause and what is menopause in case you didn’t know. Menopause occurs when you mark the end of your menstrual cycle when you haven’t gone through 12 months without the menstrual cycle. Meanwhile, insomnia is a condition of sleep disorder where an individual has trouble falling asleep regardless of whether it is the perfect environment or conditions to sleep. Menopause-related insomnia is caused due to the changes in hormones due to the process of menopause.

Causes of menopause-related Insomnia

Let us take a look at the common culprits behind the cause of your insomnia which is linked with your menopause. These factors include:

What is Menopause-Related Insomnia

  1. Hormonal Changes: As mentioned earlier the changes in hormones are the major culprits behind insomnia. In simple terms, estrogen and progesterone levels affect sleep irregularities eventually leading to insomnia.
  2. Hot Flashes and Night Sweats: Sudden changes of hormones that shift overnight make you sweat and disrupt your sleep.
  3. Stress Anxiety: Menopause ought to cause anxiety and stress causing mood swings that make you not sleep and interfere with your sleep quality.
  4. Other symptoms during Menopause: There are a few other symptoms or issues you might face during menopause such as physical discomfort due to vaginal dryness making you urinate frequently and causing joint pain which leads to discomfort in your sleep. 

Symptoms of Menopause-Related Insomnia

There are several symptoms while experiencing Menopause and the issues related to it. They include:

  • Difficulty Sleeping: This sign is common and easy to spot as you might face difficulty initiating sleep.
  • Frequent Awakening: This is a sign you have to realize when you wake up once or multiple times at night
  • Daytime Fatigue: Due to the lack of sleep, you might face another sign which is tiredness or irritability and unable to do an activity. As well as not being able to concentrate due to poor sleep.

Natural Remedies for Menopause-Related Insomnia

Here are some natural and effective methods you can do at home without another helping hand which might relieve you or prevent Menopause related Insomnia. They are:

  1. Maintain  Sleep routine: Establish a consistent sleep routine by trying to get sleep and get up at the same time every day with around 7-9 hours of consistent sleep and 6-7 hours of sleep with a short nap during the day. This helps you have a healthy sleeping cycle.
  2. Create a Comfortable Sleep Environment: Ensure your room is dark and quiet with comfortable beds pillows or whatever helps you sleep. Make sure you sleep in the right posture as well.
  3. Regular Exercise: Ensure to exercise regularly to make you physically active and promote the urge to sleep. While doing this remember to not overtrain and do it vigorously, especially before bedtime.
  4. Healthy and Balanced Diet: Consume a balanced and healthy diet and have them an hour or two before bedtime. Limit caffeine and alcohol intake as well as avoid triggers as some food wakes you up at night or reduces sleep.
  5. Manage Stress: Stress disturbs you mentally and might eventually transform into physical signs. Therefore managing stress is crucial to getting quality sleep and overall well-being. Prefer meditation, deep breathing exercises, or yoga to help you manage it effectively.

Diagnosis and Treatment

Let’s now look at the professional methods and forms of treatment to cure menopause-related insomnia. These are the final option when the home remedies don’t work and things tend to be serious. Treatments include:

  1. Medical Evaluation: A healthcare professional might assist you by initially examining your sleep patterns, symptoms during menopause and looking at overall health, and recommending whether you require further treatments.
  2. Hormone Therapy(HT): This form of treatment is suggested when your condition is serious. It helps to regulate the levels of hormones relieves your symptoms and tackles your insomnia. Understand this treatment might not fit every individual and possess risks hence be careful and consider the guidance of an expert
  3. Cognitive Behavioral Therapy CBT: This is for insomnia handling by changing habits and spotting any underlying issues or behaviors that are affecting your sleep.
  4. Prescription Medications: There are certain cases where a professional might prescribe you some meds. Use them to sleep properly at night. Only have the right dose to avoid serious consequences. It’s only a short-term solution and there are also supplements available to benefit sleeping in the market.

Conclusion

Menopause-related insomnia is a common but challenging symptom experienced by women. Yet there are natural and effective remedies you can do at home to fix or tackle the issue without further help. If not you can still opt for a healthcare expert for further diagnosis or treatment. Understanding a healthy diet, regular exercise managing your stress with a good lifestyle significantly improves your sleep quality and keeps you away from several health conditions and issues. Visiting a professional for treatment and diagnosis is a great option but only to be sought when it’s necessary they provide the right treatment tailored to you and to manage another menopause-related issue. All these adjustments with the right medical involvement promote your health and overall well-being for the rest of your lives. 

References

  • Pengo MF, Won CH, Bourjeily G. Sleep in women across the life span. Chest. 2018;154:196–206. [PMC free article]
  • Baker FC, Lampio L, Saaresranta T, Polo-Kantola P. Sleep and sleep disorders in the menopausal transition. Sleep Med Clin. 2018;13:443–56. [PubMed]

Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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