How to Avoid Hormonal Insomnia in The Menopause

How to Avoid Hormonal Insomnia in The Menopause
NATALIE SHIRLAW

NATALIE SHIRLAW

Natalie Shirlaw is a healthy living expert with over 10 years of experience in the field of holistic health, wellbeing, and fitness.

A qualified Wellness Coach and Nutritional Therapist, Natalie is passionate about helping women to live a healthier, happier, non-toxic life as naturally as possible.

This post may contain affiliate links. Please read my Disclosure for more info.

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Menopause is a time of great change in a woman’s body, and there are all kinds of symptoms that you may experience during this time. Many women report that they start experiencing insomnia during this time, so is hormonal insomnia something that can be caused by the menopause? Let’s see what you can do to combat this.

The Menopause Basics

You’ll officially reach menopause once you’ve had one full year without a menstrual period. The time before this marker is known as perimenopause, while the time after is known as postmenopause.

During that time of perimenopause, your body will start producing less estrogen and progesterone over time, as well as other key hormones. As a result of this, many women say they start to experience menopause sleep problems during this time.

hormonal insomnia

The Symptoms Of Insomnia

What does insomnia mean for those who suffer it? There are many different symptoms that you should be aware of. The biggest two are the inability to fall asleep or not stay asleep, but there are other symptoms you should be aware of, too. These include:

  • Taking 30 minutes or longer to fall asleep
  • Getting fewer than 6 hours of sleep for at least 3 nights a week
  • Waking up too early
  • Not feeling rested after sleeping
  • Feeling sleepy throughout the day
  • Worrying about sleep

As you can see, any of these symptoms will constitute insomnia. ‘Dealing with insomnia can have a real impact on your health’ says health blogger Addison Bowers, from Writinity and Draft Beyond. ‘Insomnia can affect you both physically and mentally, so it’s important to know the symptoms.

hormones and insomnia

Hormonal Insomnia can cause any of the following:

  • Feelings of anxiety
  • Feeling irritable
  • Feeling stressed
  • Finding it difficult to focus or pay attention
  • Finding it difficult to remember things
  • Having more errors or accidents
  • An increase in headaches
  • Gastrointestinal issues

The Connection Between Menopause And Insomnia

So, if you’re going through menopause, is there a connection between that and the hormonal insomnia that you’re experiencing? There is evidence to suggest so, as up to 60% of women report insomnia during this time. There are several different things that happen during this time that can be affecting your sleep cycle:

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Hormone changes: This is the most obvious answer, as of course you’re experiencing changes in your hormone levels during this time. As you’re seeing a lowering of the levels of progesterone in your body, you’re likely to have issues with sleep as it is a sleep-inducing hormone. Until your body adjusts to these new hormone levels, it can make sleep more difficult.

Hot flashes: Another typical symptom of menopause is hot flashes and night sweats. While it feels as though your body temperature is fluctuating rapidly, it’s actually your adrenaline levels that are spiking. As this chemical is the same one that’s responsible for your fight or flight response, you may find it harder to get to sleep after a spike in their levels.

Medications: There are plenty of different medications and supplements that you can take to help with the symptoms of menopause. They’ll introduce new changes to the body, so if you’re experiencing sleep problems, a new medication or supplement could be the cause of it.

menopause insomnia remedies

Could Your Insomnia Be Caused By Something Else?

While your insomnia could well be caused by menopause, it’s a good idea to rule out anything else that could be contributing to it. There are all kinds of things that could be making yours worse. For example:

Stress: There are all kinds of things that can cause you to stress in everyday life. When you’re coping with stress, that can affect your sleep.

Mental health issues: If you’re dealing with anxiety, depression, or other mental health issues, then you’re going to be at higher risk of insomnia.

Dietary habits: If you eat too late in the evening, that can disturb your sleep. Also, drinking tea, coffee or alcohol will also affect your sleep cycles.

Traveling for work: If you travel frequently for work, then that can have an effect on your sleep cycle. Jet lag can disrupt sleep in the short and long term.

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menopause sleep problems

How To Treat Hormonal Insomnia

If you have been diagnosed with insomnia, then there are several ways you can treat it and get a better night’s sleep.

Update your bedroom: There may be things in your bedroom that are affecting your ability to sleep. Try keeping the room as cool as possible, turning off lights, and turning off appliances before you go to sleep.

Eat earlier: It’s never a good idea to eat a big meal before you go to bed. They can cause heartburn and acid reflux, waking you up. Instead, ensure that you eat earlier.

Quit smoking and drinking: Nicotine is a stimulant, so if you’re a smoker you’ll find it makes insomnia worse during menopause. Alcohol is also a bad idea. Although it’s a sedative, it won’t allow you to get full, restorative sleep.

Try natural remedies: If you’re experiencing menopause sleep problems natural remedies can help. This includes things like taking up yoga, trying aromatherapy, or even hypnosis. Many women with insomnia have reported that these remedies can have a positive effect on their sleep.

Balancing your hormone levels: ‘If you’re experiencing hormonal insomnia due to menopause, then you may be able to get relief through balancing your hormone levels’ says health writer Penny Jenson at Research Papers UK. ‘Your doctor can help you find the right options for you.’

This can include hormone replacement therapy, low dose birth control, or low dose anti-depressants. Your doctor will talk with you to work out which option will be right for you.

As you can see, if you’re going through menopause, it could well be the reason for your hormonal insomnia. If you’re suffering right now, there are plenty of options to help you. It’s a very good idea to talk to your doctor, and see what they can do to help you.

Jenny Williams is a business analyst and writer with Thesis Writing Service and Law Assignments. She’s also a writer for the Gum Essays service blog.

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