Menopause Sleep Solutions: From Hot flashes to hormonal balance
Menopause is a natural phase in a woman’s life, though this natural transition is much maligned in our modern lifestyles because it can bring with it a host of challenges, including sleep disturbances. Understanding the causes and finding ways to improve sleep can significantly enhance quality of life during this transition.
Causes of Sleep Issues During Menopause
The decline in estrogen and progesterone levels can disrupt sleep patterns. Estrogen helps regulate sleep cycles, while progesterone has a calming effect. Reduced levels of the hormone can lead to insomnia and fragmented sleep.
The dreaded hot flashes and night sweats – sudden feelings of intense heat can wake some women up multiple times during the night, making it hard to get a restful sleep.
And then there are mood disorders like anxiety and depression, which can be exacerbated by hormonal changes, that are also linked to sleep problems.
Our daytime choices are impacting our sleep
You’re tired and wired and you need something to get you through the day. You wake up and get going with coffee (and possibly nicotine) and you wind down at the end of the day with a glass (or two) of wine, or maybe even a cheeky spirit.
Caffeine and nicotine are both stimulants that may help get you going in the morning, but they can also be interfering with your ability to fall asleep and stay asleep. Caffeine keeps you awake by blocking a chemical in your brain called adenosine, which makes you feel sleepy. By doing this, caffeine helps you feel more alert and energetic. However, because it blocks adenosine, it can also make it harder to fall asleep or stay asleep.
I recently heard a well-known menopause specialist say that we can choose alcohol, or we can choose sleep; you can’t have both. And she’s right. A glass of wine might make you feel a bit relaxed or drowsy, but it’s well documented (and you know it in your own body) that alcohol disrupts the sleep cycle and leads to poor sleep quality. Its also exacerbates hot flashes and night sweats.
In addition to caffeine and alcohol we also live fast-paced, high-pressure lifestyles. Chronic stress leads to consistently high levels of cortisol, the body’s main stress hormone. This can make it difficult to fall asleep and stay asleep because high cortisol levels keep your body in a state of alertness, which can delay the onset of sleep and cause frequent awakenings during the night. This disruption in sleep can create a vicious cycle, as poor sleep further increases stress and cortisol levels, making it even harder to get a good night’s rest.
So, what can you do to improve your sleep?
It might sound boring and same-same but a few simple lifestyle changes can make a huge difference to the quality (and quantity) of sleep you get.
Start with the basics and get your sleep hygiene in order. Establish a regular sleep schedule (including on the weekends) and then stick to it. Avoiding screens before bed can improve your sleep quality as can having a comfortable sleep environment that is cool and quiet.
Exercise regularly; it doesn’t need to be a high impact, high octane workout that needs fancy outfits – a walk around the block, cleaning the house, mowing the lawns, dancing or taking a hike with some mates are all ways to move your body more. Physical activity helps to reduce stress and improve your sleep - but avoid vigorous exercise close to bedtime as it could be too stimulating and keep you awake.
Mindfulness and relaxation techniques like yoga, meditation and deep breathing can help to calm the mind and prepare the body for sleep. I use an app call Insight Timer that has loads of free resources available to help you with daily meditations, breathing exercises, guided sleep programs and peaceful music. These activities can help to calm the mind and prepare your body for sleep. They also help to calm the nervous system and reduce perceived stress, another bonus reason to incorporate it into your daytime routine for focus and cognition and evening routine for better sleep.
Love Your Liver. The liver plays a crucial role in metabolising hormones and detoxifying the body. During menopause, the liver’s efficiency can be affected, impacting overall metabolism and sleep quality. Supporting liver health through a balanced diet rich in antioxidants and avoiding excessive alcohol can be beneficial.
Choose Between Sleep and Alcohol. Given the negative impact of alcohol on sleep quality, especially during menopause, it’s advisable to prioritise sleep. Drinking alcohol, even one glass, can put your liver under undue pressure making it work harder. The liver will prioritise processing the alcohol before metabolising hormones, which can affect hormone balance and metabolism in general. If you are socialising with friends and struggle to not imbibe, then reduce your intake by having a smaller serve and drinking plenty of water in between sips of wine. Make a conscious decision to stop after one or two glasses.
Make Informed Choices
By understanding these factors and making informed lifestyle choices, you can improve your sleep quality and overall well-being during menopause. Prioritising healthy habits and seeking support when needed can make this transition smoother and more manageable.
Mary-Leigh is a nutritional medicine practitioner, transformation specialist, and lifestyle coach with over 25 years of experience dedicated to the welfare and well-being of others. She supports busy professionals, their families, and people over 40 in achieving better mental and physical health. Her clinical focus includes stress-related illness, burnout, and healthy aging. Mary-Leigh is available for individual clinical appointments (online) and as a workplace wellbeing consultant.