Sleep problems increase substantially for many during menopause, as well as during the peri-menopause and post-menopause phases.
In this blog, Dr Lindsay Browning explores the symptoms of menopause and those adversely affecting sleep, as well as offering some tips on how to support a better nights’ sleep, despite night sweats and hot flushes.
Common symptoms of menopause
When people go through the menopause they experience number of symptoms including:
- hot flushes
- night sweats
- mood changes
- feelings of sadness or anxiety
- weight gain
- vaginal dryness
- memory and/or concentration problems
- insomnia
Specifically, sleep is often affected by the menopause.
Research published in Sleep Med found that whilst 12% of women generally experience sleeping problems, this rises to 40 to 60% during peri, menopause and post menopause.
The most common complaint is struggling to fall asleep. However, as shared in Sleep and Menopause: A Narrative Review, many women also report night awakenings, due to a night sweats, making it harder to fall back to sleep again.
People who experience more daytime hot flushes also report more insomnia.
Also, post menopause there is an increase in obstructive sleep apnoea.
Top tips for helping sleeping during menopause
If menopause or menopause symptoms are affecting your sleep, there there are some things that you can try to help with getting to sleep, staying a sleep and returning to sleep.
Firstly, it is important to consider your bedroom environment and to have a ‘good bedroom set up’. Recommendation include:
- Consider ways to keep the bedroom cool
You can reduce the thermostat or turn off the heating in your room, as well as consider leaving the window open, even in winter months, as well as investing in a fan. - Wear cotton pyjamas or nightie
Rather than wearing sleepwear that is made of synthetic materials, buy those which are made from cotton because they are better to absorb sweat and keep you cool during the night. - Use a breathable mattress
A breathable mattress ensures maximum airflow. Also, make sure that the mattress is supportive for your sleeping style. Learn more about mattress choice here. - Have a separate duvet
You could consider using a separate duvet from your partner so that you can take it off when you get too hot and put it on when you get too cold, without disturbing them.
When going through the menopause, you may also need to consider some other lifestyle elements that can affect sleep too.
Putting on weight can occur during the menopause and, unfortunately, sleep apnoea is associated with an increase in weight, so do be aware of this.
It is also important to keep a regular bedtime and wake time, seven days per week. For more tips on a good bedtime routine take a look here:
Night sweats, menopause and sleep
Although menopausal sleeping difficulties are associated with reported night sweats, it may be that women are more likely to notice having a night sweat if they wake during the night, rather than the night sweat specifically waking them.
If you are particularly struggling with night sweats, then consider sleeping on a towel and having a fresh pair of pyjamas or a nightie next to the bed, ready to change into once you wake up hot and covered in sweat.
You could use a misting water bottle to spray cooling water on your face, during the night, if you feel too hot.
Lastly, you may consider speaking to your doctor about whether hormone replacement therapy might be right for you, because many people report improvement in their symptoms when going on HRT. Your GP can advise of the options.
Raising menopause awareness
Supporting women with menopause, the symptoms and its effect on sleep is something I am keen to champion.
Not only does menopause (as well a peri and post menopause) affect such a large percentage of women and their sleep, I have also been made aware that 1 in 10 women leave their work due to their menopause symptoms. Surely additional education for all, as well as direct support for those going through menopause can reduce this number.
It’s World Menopause Awareness Day on 18th October and I would really like to champion more awareness this year.
Learn more below and do get in touch with me if menopause symptoms are affecting your sleep or that of your partner.