When menopause, sleep disorders are very common. And according to a recent survey, these problems have a negative impact on the daily lives of the majority of menopausal women. Conducted for the English bedding company Silentnightthe investigation questioned 1000 perimenopausal and menopausal women in couples about various aspects of their lives, including their romantic relationship, their mental and physical health, and their career.
More than 2 in 3 women lose an average of 2.5 hours of sleep per night
The Silentnight survey found that 83% of postmenopausal women suffer from sleep problems. Indeed, during menopause, fluctuations in progesterone and estrogen levels can have a direct impact on sleep, particularly due to hot flashes. And still according to the investigation, 67% of women surveyed lost 2.5 hours of sleep per nightwhich represents 37 fewer days of sleep per year.
Over time, decreased quantity and quality of sleep impacts the physical, mental, and emotional well-being of postmenopausal women. Nearly half of the women surveyed say that lack of sleep due to menopause has had a negative impact on their relationship. And on the professional side, 44% declared having had negative impact on their career.
Silentnight’s sleep expert, Hannah Shore, explained that based on the responses of women surveyed, “61% of them have night sweats41% suffer frominsomnia and 23% of heart palpitations“. Additionally, the risks of sleep disorders like sleep apnea and restless legs syndrome may increase during menopause.
How to get back to sleep during menopause?
During menopause, hormonal changes can disrupt your sleep-wake cycle and lead to decreased secretion of melatonin, the sleep hormone. However, certain tips can help you get restful sleep.
Practice good sleep hygiene
The first step to improving the quality of your sleep is to establish a routine conducive to falling asleep. To do this, it is important to go to bed and get up at regular times, even on weekends. It is also recommended to avoid late consumption of coffee and alcohol. Finally, choose a light dinner to facilitate digestion.
Learn to manage hot flashes
Hot flashes can be very disruptive to sleep. To relieve them, you can try wearing loose, cotton clothes to sleep. You can also take cool showers before bed. Note that it is generally advisable to maintain a temperature of around 17°C in the bedroom.
Practice relaxing activities
Stress and anxiety can also disrupt sleep. To manage them, you can try relaxation exercises, such as deep breathing or the meditation.
If, despite this advice, insomnia is severe or persistent, it is recommended to consult a doctor.
Source : Silentnight survey
