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Menopause and Insomnia

By Deborah Mitchell   |   Fact checked By Andrea Donsky, RHN   |   Sources

Deborah has been a freelance health writer for more than 35 years and has authored more than four dozen books and thousands of articles, many of which focused on women's health, including menopause, heart health, and breast health. Now in her postmenopausal years, she marvels at how far we've come on the topic of menopause--and how much more we need to do. Her advice to all women is to do what you love, love what you do, never stop learning, and surround yourself with Nature and furry creatures. She lives and writes in Tucson, Arizona with her furry friend Abby.
Andrea is a Registered Holistic Nutritionist (RHN) & Menopause Expert. Andrea is in menopause & has been researching for the last 5 years science-based ingredients and methods to help women manage their symptoms. She’s the Founder of NaturallySavvy.com—a multiple award-winning website. Andrea co-authored the book “Unjunk Your Junk Food” published by Simon and Schuster, as well as “Label Lessons: Your Guide to a Healthy Shopping Cart,” and “Label Lessons: Unjunk Your Kid’s Lunch Box.” Andrea co-hosts the Morphus for Menopause podcast and appears as a Healthy Living Expert on TV across North America. Andrea has more than 20 years of experience in the health & wellness space and is a multiple award-winning Influencer.
Are you losing valuable sleep? Before perimenopause, about 12 percent of women report problems with sleep. That number rises to 40 percent once women reach their late 40s and early 50s, the menopause years, and go even higher postmenopause. What should you know about menopause and insomnia?

What is insomnia?

Do you have a difficult time falling asleep? Once you are asleep, do you have a hard time staying asleep? These are two of the main symptoms of insomnia, a sleep disorder that prevents people from getting the healthful sleep they need.
People with insomnia often experience the following symptoms:

  • Getting fewer than six hours of sleep three or more nights a week
  • Taking 30 minutes or longer to fall asleep
  • Waking up early (typically 3 to 4 AM) Feeling tired throughout the day
  • Not feeling rested after sleeping at night
  • Worrying about sleep all the time

Over time, a lack of sufficient sleep can have a negative impact on your health, leaving you feeling anxious, stressed, and irritable. It can be difficult to concentrate or remember things. Headaches and stomach problems also often accompany insomnia.

Read about six common sense ways to prevent insomnia

How is insomnia associated with menopause?

Up to 61 percent of postmenopausal women have insomnia symptoms, compared with one in seven adults overall who suffer with chronic insomnia. The reason behind this high number is hormones.

Levels of both estrogen and progesterone decline significantly during menopause. Progesterone is involved in producing sleep, so as the levels drop, so can your ability to fall asleep and stay asleep.

Your sleep also can be affected by night sweats. When a night sweat occurs, you also experience a sudden surge of energy, which can make it difficult to fall back asleep.

Other symptoms that commonly occur during menopause, such as stress, depression, and anxiety,

also can contribute to insomnia during this phase of life.

How can you treat insomnia naturally?

Here are some tips to help you fall asleep, stay asleep, and feel rested in the morning.

Read about 5 of the best sleep teas for insomnia

 

  • Avoid blue-light devices at least one hour before going to bed. That includes cell phones, laptops, computers, TVs, and notebooks. Blue light suppresses melatonin production.
  • Keep your sleeping area cool, preferably around 65 degrees.
  • Adjust for sound. Some people like to have mild music or white sound in the background when they are falling asleep, but it’s usually recommended to eliminate any unnecessary sounds.
  • Avoid eating anything more than a light snack before turning in. A full stomach may result in heartburn and make you uncomfortable.
  • Relax before retiring. Get into the habit of stretching, taking a warm bath, listening to soothing music, practicing deep breathing or yoga, or other relaxing techniques to help quiet both your mind and body.
  • Eliminate sleep disturbing habits, such as smoking and drinking alcohol. Nicotine is a stimulant, and alcohol can prevent the deep sleep your body needs to restore itself.
  • Consider taking melatonin supplements. This hormone helps control sleep and wake cycles. Begin with a low dose, about 2.5 mg, and increase gradually if needed.
  • Review any medications you may be taking. Some medications have insomnia as a side effect.
  • Take short naps when possible. If you can’t nap at work, sneak in one during lunch or before dinner.
  • Accept that you may need to make changes. With menopause and age often comes the need to make some minor changes in schedules. You may need to adjust your retiring and waking times so you get the same amount of sleep (7 to 8 hours) but go to bed and get up at different times than you used to. Your internal clock may be asking for a change!

When to see your doctor

If you are not successful in managing insomnia using natural approaches, discuss your sleep problems with a knowledgeable professional.

bottom line

Insomnia during menopause is common, but it doesn’t have to ruin your life. Make adjustments to your sleep area and habits and you may soon find your insomnia improves.
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