You spend hours tossing and turning in bed. Or maybe you fall asleep quickly, then lie awake for hours in the middle of the night. You finally drift off at 5:30 a.m., only to awaken to your alarm clock 45 minutes later.
How can something as simple as sleep be so complicated — and frustrating?
Is Insomnia Common in Menopausal Women?
Insomnia — a sleep disorder that makes it hard to fall or stay asleep — is common in adults. If you’re a woman who is approaching menopause or already experiencing “the change of life,” chances are you’re all too familiar with this condition.
Up to six in 10 women in menopause experience insomnia. Hormonal changes are the main culprit, but other factors can also contribute. Whatever the cause, insomnia can take a toll physically and emotionally. But you don’t just have to lie down and take it. Let’s look at what can cause insomnia and how you can combat it.
Why Is Insomnia Common During Menopause?
Hormonal changes are the main cause of insomnia during menopause. Estrogen and progesterone levels decline during this time in a woman’s life. Both hormones play a role in your ability to get quality sleep.
Other common menopause symptoms can interfere with sleep, including hot flashes and night sweats. Anxiety and depression, which may increase during menopause, can also make sleep a challenge.
Menopause isn’t the only possible explanation for your insomnia. Medication for blood pressure, depression, asthma, headache and other conditions can have side effects that affect sleep, too. For example, some antidepressants cause fatigue, while some decongestants can make it hard to fall asleep.
Can I Treat Insomnia Without Using Medicine?
If you are in menopause and struggling with poor sleep quality, the best place to start is by making sure your daily routine is sleep-friendly. For example:
- Exercise regularly (but not in the evening).
- Limit caffeine and alcohol in the evening, and avoid heavy meals close to bedtime.
- Practice good sleep hygiene – Maintain a consistent bedtime, avoid screens an hour before bed and keep your bedroom dark, cool and quiet.
- Practice relaxation techniques – Meditation and deep breathing can help reduce stress and prepare your body for sleep.
Consider other non-medication options, including:
- Herbal remedies or supplements – Some women find relief with natural remedies like melatonin, valerian root and magnesium. Always consult a doctor before trying supplements.
- Finding ways to manage your stress, anxiety or depression – A behavioral health specialist can help.
Medication-Based Treatment Can Help With Insomnia, Too
Good sleep hygiene and natural remedies don’t always work. Your doctor can be a good resource if you are ready to consider alternatives. If appropriate, they may prescribe:
- Hormone replacement therapy – HRT can help regulate hormone levels, reducing hot flashes and night sweats that disrupt sleep.
- Non-hormonal treatment – Medications like antidepressants or gabapentin may help manage symptoms like hot flashes and anxiety.
- Vitamin D supplements – A Vitamin D deficiency can cause sleep difficulties.
Over-the-counter or prescription sleep aids may help as well. These can cause side effects, though, and long-term use isn’t typically a good idea. Your doctor can discuss the options and help you decide what’s best for you.
But Wait, There’s More
While menopause is a significant contributor to sleep disturbances, other underlying health problems may also be to blame. Sleep apnea is a biggie.
Sleep apnea causes people to repeatedly stop breathing during sleep. People with this condition may sleep for eight hours straight but do not awaken feeling rested.
“We don’t talk about it a lot, but as you get into your 40s and 50s, the rates of sleep apnea go up in women,” says Abby Loftus-Smith, MD, a St. Elizabeth obstetrician-gynecologist. “We all think of sleep apnea as something that affects patients who are overweight, but the data for that is changing. You can have a healthy body weight and sleep apnea at the same time.”
If your doctor thinks you may have sleep apnea, they may recommend a sleep study to learn more. Treatment options include continuous positive airway pressure (CPAP) or surgery, which can dramatically improve your quality of life.
Don’t Shut the Door on Shuteye
Poor sleep has a way of making us feel frustrated and weary. But sweet slumber may not be as far away as you think. If lifestyle changes don’t help, talk to your doctor.
Need a Women’s Health doctor? Search for one near you.
