Why does menopause ruin sleep? 6 ways to get a better night’s rest, according to an OBGYN

Menopause can significantly impact your sleep quality. Global studies have found that more than half of women experience some kind of sleep disorder during perimenopause and menopause, which can make it feel impossible to get a good night’s sleep. And yet, this very real health issue is seldom discussed, leaving many women to suffer in silence.

But menopause-related sleep concerns shouldn’t go unaddressed or untreated, said Dr. Lindsay Shirreff, an OBGYN, menopause specialist and the chief medical officer and cofounder at Blair Health, which offers personalized midlife and menopause care.

“Every woman, if they live long enough, will go through menopause,” Shirreff explained in a recent interview with Yahoo Canada. “Menopause is a universal experience, but no two women will experience menopause the same way.”

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

How does menopause impact sleep?

Vasomotor symptoms, like hot flashes and night sweats, cause many women to wake up frequently throughout the night due to discomfort. However, Shirreff noted that during midlife, there can be a host of sleep disorders that can develop during perimenopause and menopause, like obstructive sleep apnea and insomnia due to reduced airway muscle tone.

As we age, the muscles that keep our airways open, such as the soft palate and tongue muscles, can weaken, making it difficult to regulate oxygen levels. Many people with obstructive sleep apnea snore, gasp or wake up frequently throughout the night, which makes it difficult to achieve restorative sleep.

Another nuisance can be nocturia (the need to urinate at night), which becomes more common around menopause.

“Declines in estrogen can disrupt serotonin, leading to longer time to fall asleep, frequent awakenings and less restorative sleep,” Shirreff added. ”Also, normally, progesterone can have sedative effects, so its decline can contribute to insomnia.”

How does poor sleep affect your health?

Loss of sleep can be a serious health concern, Shirreff said. It can contribute to both low mood and intense brain fog, which can make day-to-day functioning difficult.

“Both of these are particularly important for women in midlife, as many people will be at the height of their career and have a lot of family responsibilities,” she said. “It’s really important for people to feel well rested.”

Poor sleep can also contribute to the development of serious health issues such as cardiovascular disease and high blood pressure. Fortunately, Shirreff said there are steps you can take to help improve your sleep quality and ensure you’re getting the rest you need during menopause.

Keep a cool sleep environment

The first step to achieving better sleep is maintaining a cool sleep environment, allowing you to stay comfortable throughout the night.

“Keep your bedroom cool and use breathable bedding and layered sheets,” she said.

You can also use a fan or open a window to ensure fresh air is flowing while you sleep.

Maintain a bedtime routine

Maintaining a consistent bedtime routine, which includes going to sleep around the same time each night, can help you sleep better.

“ I tell my patients that bedtime routine is important,” she said. “You’re aiming for consistent sleep and wake times, and limit naps during the day.”

Avoiding screens for an hour before bed and developing a wind-down routine, such as reading a book or practicing meditation, can also be beneficial.

Limit caffeine and alcohol

Both caffeine and alcohol can seriously hinder your ability to sleep at night. While caffeine can give you the boost of energy you need throughout the day, it doesn’t necessarily wear off when we want it to.

Having a glass of wine may seem like a good idea to unwind, but alcohol can disrupt your sleep structure. According to research, alcohol may help people relax and fall asleep, but it can lead to sleep disruption later in the night. Studies have shown that people who consume alcohol have less REM sleep, which is crucial for emotional, cognitive and physical health.

Shirreff recommends not consuming caffeine after 12 p.m. and limiting alcohol intake as much as possible.

Manage night sweats and hot flashes

Individuals who frequently wake up due to night sweats or hot flashes have several options to explore for improving their sleep quality. Aside from dressing in light layers and investing in cooling bedding, Shirreff said there are both non-hormonal and hormonal prescription therapies that can help improve vasomotor symptoms, leading to better sleep at night.

Consider therapy

Cognitive behavioural therapy for insomnia, or CBT-I, can work to improve long-term sleep. Shirreff said there’s a good amount of evidence to suggest this may be an effective solution for midlife sleep issues, including those caused by menopause.

Over the course of six to eight sessions, CBT-i addresses the factors that contribute to the persistence of insomnia. Research has shown that it produces results equivalent to sleep medication, with no side effects and fewer episodes of relapse.

Talk to your health care provider

Sleep is essential to good health. Lack of sleep can lead to emotional distress, irritability and sleep-related anxiety, which can be counterproductive to achieving restorative sleep.

“Getting anxious about a lack of sleep is just going to keep you up,” Shirreff said. “Finding a way to calm your thoughts and avoid stressing about waking up in the night or struggling to fall back to sleep will ultimately make it easier for you to sleep.”

Perhaps the most important thing to avoid, Shirreff said, is allowing yourself to suffer in silence.

“Advocating for yourself to get proper care around nighttime symptoms related to menopause and ensuring that you seek care from an evidence-based care provider is so important,” she said. “ You deserve evidence-based, personalized care, so ensure you seek it out.”

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