Help me sleep! A Guide for Menopausal Women

If you're at the perimenopausal stage of life or beyond, you’re probably experiencing a whole host of changes, not least with your sleep. It's a topic close to many of our hearts, and let's face it, who doesn’t want a good night’s kip? Sleep is crucial for everyone, but it's particularly important during midlife, especially as we journey through menopause. So, let’s explore why sleep is so essential and how we can make sure we’re getting enough of it.

The Power of Sleep

First things first, why is sleep so important? For starters, sleep is your body's way of recharging. It's like plugging your phone in overnight – without it, you’re running on low battery, and nothing functions quite as well. During sleep, your body repairs cells, boosts your immune system, and balances hormones – all vital processes, especially during perimenopause when hormones are already shifting all over the place.

Sleep and Hormonal Havoc

Menopause brings about a drop in oestrogen and progesterone levels, which can play havoc with sleep. These hormones have a role in regulating sleep patterns, so their decline can lead to issues like insomnia or restless sleep. According to the Sleep Charity, around 57% of menopausal women experience sleep problems [1]. Hot flushes and night sweats are also notorious culprits, disrupting sleep and leaving you tossing and turning.

The Impact of Poor Sleep

Poor sleep isn’t just about feeling groggy the next day. It has a ripple effect on nearly every aspect of your life. For one, lack of sleep can make you more prone to mood swings, anxiety, and even depression. It’s tough to keep a sunny disposition when you’re constantly tired, isn’t it?

Furthermore, sleep deprivation can affect your cognitive functions. Remembering things, concentrating, and making decisions can all become more challenging on little sleep. And let’s not forget the impact on physical health – chronic sleep issues can lead to weight gain, increase the risk of heart disease, and exacerbate menopausal symptoms.

Why Menopausal Women Struggle with Sleep

We know sleep is important, but why do so many of us struggle with it during menopause? Aside from the hormonal shifts, there are a few other factors at play.

1. Stress and Anxiety: Midlife often brings a load of stress. Whether it's work, family, or health concerns, anxiety can keep you wide awake at night.  Are you worrying about everyone and everything at 2am and not being able to get back to sleep? Sound familiar?

2. Lifestyle Factors: Diet, exercise, and even your pre-sleep routine can affect how well you sleep. And then a bad night’s sleep can lead you to make poor choices in these areas the following day.  It can be a vicious cycle.  Caffeine and alcohol, for example, can interfere with your sleep, making it harder to drift off or stay asleep.

3. Environment: Sometimes, it’s as simple as your sleeping environment. Too much light, noise (bin day, a snoring partner, people outside walking back from the pub, your kids having a sleepover, older kids coming home late…the list is endless!), or even an uncomfortable mattress/pillow can disrupt your sleep.

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Tips for Better Sleep During Menopause

Now for the good news – there are plenty of simple strategies to help improve your sleep and you’ll be amazed at how effective little tweaks here and there can be. Here are some of these tips to help you catch those restorative Zzz’s. 

1. Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. Consider blackout curtains, an eye mask and earplugs (or even a white noise machine if you’re sensitive to noise). Make sure your mattress and pillows are comfortable and supportive - an investment you'll never regret, after all you spend a third of your life sleeping!

2. Establish a Routine: Try to go to bed and wake up at the same time every day, even on weekends. If you can't do both, try to at least wake up within an hour of your usual wake up time. A consistent sleep schedule can help regulate your internal clock (circadian rhythm). 

3. Limit Caffeine and Alcohol: Both can interfere with your sleep cycle and quality of sleep. Try to avoid caffeine after midday and limit alcohol consumption, especially in the evening.

4. Stay Active: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Even better if you can spend time outdoors in the beginning of the day, as daylight helps regulate your circadian rhythm and promotes better sleep. Just avoid vigorous exercise close to bedtime.

5. Watch What You Eat: Eating a heavy meal late at night can disrupt your sleep – try to leave at least 2 hours between eating and going to bed. Opt for lighter snacks if you’re desperately peckish before bedtime.

6. Practice Relaxation Techniques: Stress and anxiety are major sleep thieves. Incorporate relaxation techniques like deep breathing, meditation, or gentle yoga into your daily routine to help calm your mind before bed.

7. Stay Cool: Hot flushes can make sleeping comfortably a challenge. Keep your bedroom cool, use breathable bedding / nightwear, natural fabrics like cotton and bamboo work well, and consider using a fan if necessary.  If you share your bed, instead of ‘heated discussions’ about which Tog duvet is appropriate for the time of year, invest in single duvets where you can control the weight of the duvet and how much covers you!

8. Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, the sleep hormone. Try to avoid screens for at least an hour before bed and if possible, keep out of the bedroom.

9. Hydrate Wisely: Staying hydrated is important, but try to limit fluids close to bedtime to avoid frequent trips to the loo during the night.

10. Seek Professional Help: If sleep problems persist, it might be worth talking to your GP or a sleep specialist. They can help identify any underlying issues and suggest appropriate treatments, such as Cognitive Behavioural Therapy for Insomnia (CBT-I).

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Embracing the Change

Menopause is a natural part of life, and while it can be challenging, it’s also an opportunity to prioritise your health and wellbeing. Good sleep is a vital foundation of that.  By understanding the importance of sleep, the value it will give you and taking proactive steps to improve it, you can navigate this phase with greater ease and vitality.

So, let’s commit to making sleep a priority! Together, we can create a plan that helps you get the restful, rejuvenating sleep you deserve. After all, a good night’s sleep is not just a luxury – it’s essential for living your best life during menopause and beyond.

'Sleep is the golden chain that binds our health & bodies together' - Thomas Dekker

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The Role of a Health Coach

As a health coach, my role is to support you in making sustainable lifestyle changes that improve your overall wellbeing, including your sleep. We can work together to identify what’s specifically affecting your sleep and create a personalised plan to address those issues.

I can help you develop healthy sleep habits, manage stress, and make dietary and lifestyle adjustments that support better sleep. We can also explore relaxation techniques and mindfulness practices tailored to your needs. Most importantly, I’m here to provide ongoing support and accountability, helping you stay on track and make lasting changes. Book a free Health and Energy review if you'd like to find out more www.melaniemully.co.uk/book-online

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References

[1] The Sleep Charity, "Sleep and the Menopause," [Online]. Available: Sleep and the Menopause - The Sleep Charity. [Accessed: 08-Aug-2024].