Sleep and Menopause
What is the relationship between sleep deprivation and the unpleasant symptoms of menopause?
Since you started your hormonal change, when was the last time you had a good night’s sleep?
CDC studied the length and quality of sleep of a nationally representative sample of women aged 40-59 years and categorized them by phase of the menstrual cycle/menopausal phase.
Data on pre-menopausal sleep revealed, among other things, that:
- Forty-nine percent (49.9%) of pre-menopausal women wake up tired in the morning ≥ 4 days a week.
- Fifty-six percent (56%) of pre-menopausal women sleep <7 hours / night on average.
- A lower prevalence of postmenopausal and premenopausal women reported sleeping less than 7 hours/night (40.5% and 32.5%, respectively).
- Twenty-four percent (24.8%) of pre-menopausal women reported having difficulty falling asleep ≥ 4 times a week.
- Thirty point eight percent (30.8%) of pre-menopausal women have difficulty falling asleep at least 4 nights a week.
Does your lack of restful sleep have an impact on your daily productivity at work?
Do you think that your lack of sleep can also be associated with your lack of concentration and therefore with frequent forgetfulness, which translates into a loss of productivity?
Studies have already shown that sleeping too little can lead to decreased concentration and alertness. Lack of sleep can also lead to depression, overweight, a weakened immune system, diabetes, hypertension and certain cancers.
Is it normal to have sleep deprivation during the menopause phases?
The secretion of melatonin by the pineal gland decreases when individuals reach middle age, which coincides with the pre-menopausal phase in women.
What is the link between sleep deprivation and phases of menopause?
As previously mentioned, the decrease in melatonin secretion combined with other symptoms common in women, namely hot flashes at night, increase the lack of restful sleep in women.
How to find a restful sleep during the phases of menopause?
Speaking from experience, I can confirm that applying these simple tips will help you improve your quality of sleep and many other unpleasant symptoms of your menopause that result from your lack of rest.
Reduce your stress level before going to bed :
Take a few minutes to meditate, relax or simply do some conscious breathing. Here it is not a question of being an expert in meditation, the goal is simply to get away from the daily worries that occupy your mind.
Reduce your consumption of stimulants during the day:
Sugar (including alcohol), caffeine or other stimulants have a direct impact on your ability to fall asleep.
Take melatonin supplements:
It is important to fill the melatonin deficiency with good quality supplements. Here you will find more information on the choice of dietary supplements.