DID YOU KNOW that more than 60% of women experience sleep problems during perimenopause and menopause? Research shows long-term insomnia increases your risk of obesity, increases your risk of diabetes, increases your risk of high blood pressure and stroke, increases your risk of memory problems, and also pain and inflammation. So, as you can see, a lack of sleep is a severe health problem! The good news is it can be corrected.
The National Sleep Foundation has reported that during perimenopause, menopause and post-menopause, about 61% of females have sleep problems. These women also often have hot flushes, night sweats, sometimes sleep apnoea and other sleep breathing disorders.
In Australia, perimenopause and menopause affect about 1.3 million women at work every day. I think it is a silent effect because the people around them probably aren’t noticing it, but these women are struggling. At least one in four of these women are not well rested. They’re battling headaches. They’re having hot flushes, or they’re feeling achy and emotional.
Most women need to realise that during perimenopause, including those five to 10 years before menopause (perimenopause), there is a shift in hormones going on. Most women understand that this shift is in their estrogen and progesterone levels. However, melatonin is another hormone lower among women as they age.
It is also very common for many women to lie down in bed and then start worrying about every little thing. Or maybe your mind starts planning the next day in great detail as soon as your head hits the pillow. If this is you, you’ll probably benefit from adding a 5-HTP supplement, which can help shut off that brain chatter. 5-HTP has also been shown to boost moods. So, if you’re struggling with some low moods, it can be beneficial. Another added benefit is that some women report having fewer carbohydrate cravings.
So maybe you are wondering why 5-HTP is so helpful in reducing worry, brain chatter and calming anxiety. It’s because it helps the body produce more serotonin.
Magnesium is also a magic MINERAL that CAN HELP SUPPORT YOU during perimenopause and menopause!
Especially since magnesium is involved in over 350 different chemical reactions in our body daily to keep us healthy, you can imagine that if you become deficient over time. These chemical reactions are now not taking place like they were supposed to, and many things can start to awry. Low magnesium can very quickly equal sleepless nights, and another common symptom of magnesium deficiency is leg cramps.
Keeping my magnesium level healthy makes my sleep much better and deeper, so I wake up well-rested. And in addition to a better night’s sleep, magnesium helps stabilise moods. So, it helps to support you if you have a little anxiety throughout the day.
Implementing the following practices may also contribute to a more relaxed night’s sleep and improved sleep quality during menopause, all without resorting to hormonal interventions:
- Opt for loose clothing for bedtime comfort, particularly those made from natural fibres like cotton.
- Maintain a cool and well-ventilated bedroom environment.
- Steer clear of certain foods, particularly spicy ones, that may induce sweating, especially before bedtime.
In addition, adopting the following habits can help alleviate sleep issues associated with menopause:
- Establish a consistent bedtime routine, ensuring you go to bed at the same time each night.
- Reserve activities like watching television, eating, or reading in another room until sleepiness sets in.
- Engage in regular exercise, but avoid intense physical activity immediately before bedtime.
- Limit the intake of excessive caffeine, alcohol, and nicotine.
- Refrain from daytime napping to promote better nighttime sleep.
- Consult with your healthcare provider about herbal medications that may aid in improving sleep.
- Empty your bladder before heading to bed.
These simple adjustments to your routine and environment may contribute to more restful nights during menopause.
To learn more about what food you eat (what you should be snacking on at night) and which supplements you should take during perimenopause and menopause to help you get a better night’s sleep, please get in touch with me to schedule a naturopathic consultation.
I CAN HELP YOU improve your sleep habits, nutrition and stress levels, and once you begin following my recommendations, you can finally get a good seven and a half to eight hours of restful sleep.
Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017;9:151-161. doi: 10.2147/NSS.S134864
