Oestrogen plays an important role in our sleep-wake cycle, and reduced oestrogen through peri menopauseand menopause may lead women to experience raised temperatures, anxiety, low mood, urinary urgency and vaginal dryness, among many other symptoms, that all contribute to poor quality sleep.
Our sleep-wake cycle also changes with age, and loses its consistency. This is partly due to lower levels of melatonin as we get older. It’s not unusual for women to drop off to sleep without a problem, only to find themselves awake in the early hours of the morning and unable to get back to sleep.
Women may also begin taking medications, whether due to menopause or other symptoms of ageing, such as joint pains, aches and bladder problems and these may interfere with sleep. These same symptoms are also associated with peri menopause and menopause and can similarly contribute to sleep problems.
Hormone Replacement Therapy (HRT) is effective in relieving peri menopause and menopause symptoms, including flushes, sweats, anxiety, joint pain and low mood. Replacing oestrogen helps improve sleep directly too. Progesterone, which is a body identical hormone, can be sedating and help sleep as a side effect, which is why it’s best taken at night.
Cognitive behavioural therapy for insomnia is also effective in relieving insomnia (CBTI), and is worth considering if other things aren’t helping. CBT can also help ease the distress and impact of hot flushes and night sweats as well as improve general stress and anxiety symptoms.
If you experience sleep issues related to menopause, consult a doctor in the first instance. They will ask about your personal medical history and can recommend appropriate treatment options, including medications and lifestyle changes that may help improve your sleep. The following sleep tips may also be helpful to consider:
Sleep issues are a common occurrence in menopause, but there are many options for relieving them. If sleep issues persist, seek out a therapist trained in CBTI, and who has experience working with women in peri menopause and menopause.
Dr Emma Ping qualified as a GP over 20 years ago, and is dedicated to providing evidence-based menopause care. She is passionate about offering women holistic, patient-centred, bespoke advice and empowering them to maximise their wellbeing and long-term health at any age. She recognises that every woman’s situation is unique, and understands the difference positive advice and treatment can have on the way you feel and quality of life. She has a special interest in genitourinary syndrome of the menopause.
Dr Emma Ping is part of the team of Menopause Specialist GPs at https://menopausecare.co.uk/
Sign up to receive our monthly digest of advice, blogs and news on all things menopause, to help you on your journey