Menopause and Sleep

Menopause is a healthy and natural stage in a woman's life. While some women sail through menopause without difficulty, others experience some uncomfortable changes.
 

Menopause and Insomnia

One common challenge associated with menopause is difficulty sleeping. During menopause and perimenopause, levels of estrogen and progesterone decline, which can create a variety of conditions, including the following, that affect sleep quality:
  • Anxiety and stress brought on by hormonal changes can make it difficult to relax and unwind in the evening. This can make it hard to fall asleep and can also cause awakening during the night, reducing the quality of sleep.

  • Depression can occur for some women during this time of life because of declining hormone levels. Feeling depressed can cause changes in sleep pattern and insomnia.

  • Hot flashes are experienced by many women going through menopause. Each hot flash usually takes about three minutes to pass and can range from mild to severe. For the majority of women who suffer hot flashes, the problem passes in about a year. A few women, however, continue to experience hot flashes for as long as five years. Hot flashes can lead to insomnia by causing waking during sleep and a loss of overall sleeping hours.

  • Sleep-disordered breathing is another cause of sleep difficulties in menopausal women. These conditions include sleep apnea and snoring. Before menopause occurs, sleep-disordered breathing is rarely found in women. Its occurrence increases to 9 percent of the population after menopause.
It can be challenging to cope with sleep difficulties during menopause. Luckily, there are many ways to find relief. Both traditional and alternative medicine offer possible solutions. With a little effort, you should be able to find something that works for you.

ERT and HRT

For a number of years, Estrogen Replacement Therapy (ERT) and Hormone Replacement Therapy (HRT) were routinely prescribed to women going through menopause. While these treatments reduced many symptoms of menopause and improved sleep, it became clear that there were risks involved.
 
U.S. government-funded studies discovered that HRT may increase a woman's risk for breast cancer, dementia and cardiovascular disease. If you are considering hormonal treatments to ease menopausal symptoms, be sure to discuss the benefits and risks with your doctor.

Exercise

Exercise is one of the best things you can do for your body, especially during menopause. Research has found that exercise can ease hot flashes, which disrupt sleep. In addition to better quality sleep, exercise also helps menopausal woman by:
  • elevating mood and creating a sense of well-being
  • improving cardiovascular health
  • increasing bone density and decreasing risk of fractures
  • regulating weight.
Women exercising for relief of menopausal symptoms should consider a program that includes aerobic, weight-bearing and stretching exercises, such as yoga.

Herbs and Supplements

Some vitamins and herbs may help relieve menopausal symptoms and help you sleep. Some of these include:
  • black cohosh
  • dong quai*
  • red clover
  • vitamin E.
*Dong quai acts like estrogen in the body and may ease hot flashes. If you decide to try it, be aware that it contains the psoralen, which is a known carcinogen.

Natural Progesterone Cream

A gentle way to give your body some of the progesterone lost during menopause is natural progesterone cream. Progesterone cream may relieve hot flashes interfering with your sleep.
 
Progesterone cream is applied directly to the skin and is easy to use. The amount of progesterone in these creams varies, so it is important to check the label before buying.

Prescription Medications

If you are suffering from hot flashes that are disturbing your sleep and also have other medical conditions, your prescription medication may have a surprise added benefit. Some prescription medicines that may reduce hot flashes include:
  • antidepressants
  • Clonidine (a blood pressure medication)
  • Gabapentin (prescribed for seizures and migraines)
  • Megace® (a breast cancer medication).

Soy

While studies conducted on soy have produced contradictory results, some women may experience relief from menopausal symptoms and improve their sleep by adding this healthy and natural food to their diets.

Foods rich in soy protein include:

  • edamame (green soybeans)
  • soy milk
  • soy nuts
  • tempeh
  • tofu.

Other Ways to Improve Sleep During Menopause

To minimize and relive hot flashes:
  • Avoid alcohol, caffeine and nicotine.
  • Eat lighter meals and avoid spicy foods.
  • Dress in lightweight sleepwear.
  • Keep a fan or air conditioner near your bed.
  • Reduce stress through relaxation techniques and deep breathing.
  • Sip cool water.
Resources
 
Cornforth, Tracie (2008). Exercise and Menopause. Retrieved January 6, 2008, from the About.com Web site: http://womenshealth.about.com/cs/menopaus1/a/exercsemeno
.htm.

Msnbc News Services (2006). Breast cancer drop tied to less hormone therapy. Retrieved January 8, 2008, from the Msnbc.com Web site: http://www.msnbc.msn.com/id/16206352/.

National Sleep Foundation (2007). Understanding Menopause. Retrieved January 6, 2008, from the National Sleep Foundation Web site: http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2419231/
k.63B3/Understanding_Menopause.htm.
 
University of Michigan Depression Center (2007). Menopause. Retrieved January 6, 2008, from the University of Michigan Depression Center Web site: http://www.med.umich.edu/depression/menopause.htm.