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| | | Q | | Why is menopause ruining my sleep and what can I do to get better rest? | | | | A | | Sleep disturbances are common during perimenopause. This is primarily due to hormonal changes, including the decline of estrogen and progesterone. These hormones play a crucial role in regulating sleep, and their fluctuation can lead to several disruptions, including: - frequent and severe hot flashes and night sweats that can cause awakenings
- a disrupted circadian rhythm, making it harder to fall and stay asleep
- increased anxiety or depression
Several strategies can help improve sleep quality: - Keep the bedroom cool by using a fan, cooling bedding, or moisture-wicking pajamas to reduce the likelihood of night sweats disrupting sleep.
- Limit screen time before bed. The blue light from devices can suppress melatonin production and further interfere with natural sleep cycles.
- Practice relaxation techniques, such as mindfulness meditation and deep breathing exercises.
- Engage in at least 30 minutes of moderate exercise most days of the week. (However, try to avoid intense workouts close to bedtime.)
- Avoid spicy foods, caffeine, alcohol, and heavy meals before bedtime to minimize nighttime awakenings caused by hot flashes, heartburn, or fluctuations in blood sugar levels.
- Choose light, nutrient-rich evening snacks rich in complex carbohydrates (think fruits, veggies, nuts, and grains) and protein to promote steady energy levels and better sleep.
Additionally, melatonin may be beneficial for people experiencing sleep disturbances related to hormonal changes. It's most effective when combined with the good sleep hygiene practices mentioned previously. However, you should use melatonin cautiously. Excessive doses may lead to grogginess or disrupt natural sleep patterns.
Speak with your doctor before starting melatonin supplementation, especially if taking other medications.
If your sleep does not improve with these methods, talk with your doctor about other treatment options. These options will be tailored to your individual needs and may include hormone therapy, nonhormonal medications, or a short-term sleep aid. | | | | | | | | What's your secret to getting good sleep during menopause? Let us know at menopause@healthline.com. (Note: Your response and first name may be featured in an upcoming edition of Unpaused.) | | | |
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| HEALTHY TIP | | Rehydrate after night sweats | | Night sweats can cause dehydration, so it's important to drink plenty of water and consume hydrating foods throughout the day and night. | | | | | |
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