Does menopause impact your sleep?

Women get a tough break when it comes to menopause. Hot flashes, night sweats, mood changes and weight gain are just some of the undesirable symptoms you might experience¹.

But sleep disturbances are one of the symptoms.

Post-menopausal women can be unsatisfied with their sleep.  Before reaching menopause, around 12% of women report sleeping issues. Then when women reach their late forties to early fifties, this figure rises to almost 4 times the number of pre-menopausal women².

Research also shows up to 60% of post-menopausal women have a sleeping disorder^2.

So, why do post-menopausal women have such poor sleep?

In a nutshell, it’s to do with hormones.

Menopause happens when a woman’s ovaries stop making estrogen and progesterone. Both hormones have a direct impact on our sleep².

For instance, recent research suggests that lower levels of progesterone may contribute to sleep apnea. It appears to prevent the relaxation of the upper airways, causing the kind of breathing pauses seen in obstructive sleep apnea.

Estrogen meanwhile can affect our mood and sleep-wake cycle. It also helps keep our body temperature low at night, allowing us to get better quality sleep².

The good news is that poor sleep doesn’t need to be inevitable post-menopause. There are measures women can take to get better sleep. But first, let’s dive a little deeper into the impact of menopause on our sleep. 

 

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Impact of Menopause on Sleep 

The Symptoms of Sleep Apnea in Menopause

Available Treatments 

 

The Impact of Menopause on Sleep

Hot flashes, insomnia, and obstructive sleep apnea are the most common sleep issues experienced by post-menopausal women. 

Hot flashes

Hot flashes involve a sudden rise in body temperature and blood flow to the face which creates a sensation of heat.

Because of this, women can get woken up and find it hard to fall back asleep due to the energising effect of the increased heat and adrenaline. In fact, among those women who suffer severe hot flashes, nearly 44% also meet the clinical criteria for chromic insomnia².   

 

Insomnia

Women are already unlucky enough to experience insomnia at a rate of 1 in four women (experiencing some symptoms), which is nearly double men. But the bad news is the risk of insomnia increases in menopause, with 61% of post-menopausal women reporting insomnia symptoms².

 

Sleep apnea

Research suggests that obstructive sleep apnea can occur in about 2% of women³.  Then once you transition into menopause, your risk can increase 4% each year!⁴

The disrupted breathing caused by sleep apnea can lead to a range of symptoms including severe daytime sleepiness and impaired concentration or memory.  If you have concerns about your sleep, it might be time to consult with a physician who may suggest you take a sleep test.

 

 

The Symptoms of Sleep Apnea

You can prepare for your doctor’s consultation by asking yourself these questions to help determine whether you may have a sleep problem:

• Do you feel sleepy during the day, regardless of how much sleep you had the night before?
• Do you fall asleep at inappropriate times?
• Are you irritable or unmotivated?
• Have you been diagnosed with hypertension?
• Have you been diagnosed with depression or chronic fatigue syndrome?
• Are you postmenopausal?
• Do you have difficulty concentrating?
• Do you have difficulty remembering things?
• Do you have less interest in sex?

One of the clearest indicators might be your partner complaining that you’re snoring or that your breathing is irregular while you’re sleeping. If that's the case, you may benefit from seeing a healthcare professional.

Not everyone who snores has sleep apnea and not everyone who has sleep apnea snores. However, it’s worth checking out if you snore and/or have the above symptoms.

If your sleep is being impacted by menopause, the good news is, treatment may be available to minimise the symptoms.

 

Treatments available

Hormone replacement therapy is one of the most common treatments for menopause and is proven to be effective in relieving symptoms such as hot flashes and insomnia².  As with any treatment decision, it’s important to speak with your doctor about what’s right for you. 

Your doctor can advise of the treatment options, including medications available and lifestyle changes that could help improve your sleep.

Following these three basic sleep hygiene practices may also help improve your sleep. These include:
1. Follow a regular sleep schedule and calming bedtime routine
2. Maintain a healthy diet and exercise regularly
3. Keep your bedroom temperature at a level optimal for sleep 

For many women, the menopause journey presents discomfort and side effects of low hormones. And its impact on sleep can be one of the frustrating symptoms.

However, there is help available and the sooner you get your sleep sorted, the quicker you'll be able to enjoy a deeper, more refreshing night's rest.