Did you know World Sleep Day and National Sleep Week occur every March?
Each year features different themes, but the focus remains the same – and that is the essential role sleep plays in our lives. This makes March an excellent time to highlight the importance of sleep for our overall health. In this Blog we explain why it’s crucial to get enough sleep and how a lack of it can impact our health, particularly for those experiencing perimenopause and menopause.
A big thank you to members of our menopause specialists for sharing their insights on the relationship between sleep and menopause, as well as offering tips and advice to ensure we all get a good night’s rest!
Why is sleep so important?
Sleep is essential to our overall health and wellbeing. It plays a critical role in our physical and mental health, emotional stability, and cognitive function.
A good night’s sleep allows the body to repair itself, regulate hormone levels, and consolidate memories. When we are well rested, we are more productive, better able to manage stress, happier, healthier, and generally better equipped to take on the day!
Sleep disruptions during perimenopause and menopause
Perimenopause and menopause bring a series of changes that can significantly impact sleep.
During perimenopause, oestrogen and progesterone levels fluctuate. This hormonal imbalance can lead to a variety of symptoms, including hot flushes, night sweats, and increased anxiety – all of which can disrupt sleep patterns.
Hot flushes and night sweats are among the most common causes of sleep disturbances during this time. These sudden, intense waves of heat often occur at night, waking us up, drenched in sweat, and making it difficult to fall back to sleep. On top of this, it’s possible to experience increased levels of cortisol (the stress hormone). Cortisol can interfere with sleep by keeping the body in a heightened state of alertness, resulting in insomnia, fragmented sleep, and difficulty sleeping deeply.
These symptoms may continue in menopause, although they can become less intense. The reduced production of oestrogen and progesterone can lead to persistent insomnia, restless sleep, and a general reduction in sleep quality. Without the balancing effects of these hormones, many individuals find themselves experiencing difficulty both falling asleep and staying asleep.
The impact of sleep disruption on overall health
Continued poor sleep during perimenopause and menopause can be far reaching, affecting both physical and mental health. Chronic sleep disruption is linked to an increased risk of a number of health issues, including a weakened immune system, heart disease, diabetes, high blood pressure, and obesity. During menopause, there is already an increased risk of osteoporosis and cardiovascular issues due to declining oestrogen levels and continual poor sleep may exacerbate these risks.
Sleep deprivation also has profound effects on our mental health. It is well known that a lack of quality sleep can contribute to feelings of depression, irritability, and anxiety.
During perimenopause and menopause, when mood swings and emotional changes are already common, the impact of poor sleep can significantly worsen psychological symptoms.
Given the profound effects on overall health, it is critical to address sleep disruption during perimenopause and menopause to preserve quality of life.
What can be done to improve sleep?
Dr Helen Duff
Sleep difficulties are an extremely common symptom during perimenopause and menopause and lying awake at night can often lead to anxiety about not sleeping and tension in the body. There are numerous relaxation techniques but a personal favourite of mine is body scanning. Body scanning can help calm a busy mind and relax the body, thus relieving tension.
Begin by lying on your back and focus on taking a deep breath in and out through your nose. Start with your left foot and tense this and your lower leg as you take a breath in. Hold the tension for a few seconds and then breathe out, allowing your leg and foot to relax and sink into the bed. You then work your way around the body repeating the same tension and relaxation with your breath – next work your way up to the left thigh, then the right leg, followed by the muscles in your buttocks, stomach and back. Shrug your shoulders up towards your ears and relax. Clench your hands into fists and release. Then finally frown and screw your face up before relaxing. Once your body scan is complete take 5 deep breaths in and out through your mouth.
The above can be performed on getting into bed as part of your bedtime routine or in the middle of the night at times of difficulty getting back off to sleep.
Dr Shalini Khungher
Broken sleep is a common and debilitating symptom of menopause and Hormone Replacement Therapy (HRT) can improve sleep quality.
Refreshing and restorative deep sleep is important when tackling menopause symptoms holistically as it helps with mood changes, fatigue, cognitive symptoms and weight control.
Oestrogen mainly helps by reducing night sweats which are a common cause of broken sleep. It can also improve mood and calm an active ‘night mind’
Vaginal oestrogen pessaries and creams help to improve urine symptoms such as frequency and waking up at night to pass urine – another cause of broken sleep.
Utrogestan and some other progesterones increase the levels and the activity of GABA in the brain, this is a neurotransmitter which improves sleep and relaxation.
Dr Oliva Jones
To improve sleep, I would suggest avoiding caffeine after midday, including drinks and food like Coke, Diet Coke, and chocolate. Use a pyramid approach for fluid intake, drinking more in the morning and less as the day progresses to avoid nighttime awakenings. Limit alcohol intake and incorporate mindful activities such as reading, journaling, or taking a warm bath before bed. Avoid screens for 30–60 minutes before sleep. Magnesium Glycinate (200-400mg) may help some individuals. The Sleepio app, supported by the NHS, offers help and guidance to tackle sleep problems and insomnia. Hormone Replacement Therapy (HRT) can address sleep issues by resolving symptoms like night sweats that interfere with rest.
Dr Joanne Horgan
Sleep problems are a common symptom of menopause and perimenopause, partly due to changing hormone levels. The three ovarian hormones oestrogen, progesterone and testosterone can all impact sleep. Low oestrogen can cause poor sleep by affecting the areas of the brain that control sleep leading to frequent waking and low oestrogen can also lead to other symptoms that contribute to poor sleep, such as hot flushes, anxiety, sleep apnoea and restless legs syndrome. Low Testosterone can be associated with poor quality sleep. Lifestyle changes, such as getting regular exercise, eating a healthier diet, improving your sleep routine and quitting smoking, could all help.
A diet rich in fruits, vegetables, whole grains, lean protein, magnesium, and calcium supports better sleep. Foods like leafy greens, nuts, seeds, dairy, and fatty fish improve sleep quality by aiding muscle relaxation, bone health, and mood regulation. Avoid caffeine, alcohol, spicy foods, and sugary carbs as they disrupt sleep and may trigger hot flushes. Maintaining a consistent sleep schedule and bedtime routine further promotes restful sleep.
Arabella Reynolds – Aesthetics Practitioner
I love reflexology for improving sleep. It stimulates pressure points of the feet which correspond to different areas of the body. By promoting relaxation and reducing stress, reflexology helps activate the parasympathetic nervous system, encouraging the body to enter a state of rest. This can help alleviate insomnia, ease tension, and balance energy levels. It also enhances circulation, which can contribute to better overall health and relaxation before bedtime. If you are struggling with sleep, I would recommend regular sessions to help regulate sleep patterns, leading to deeper, more restful sleep and improve overall wellbeing.
For more information about our services or to make an appointment, you can contact us by telephoning 01252 915333 or by email to info@thefemalehealthclininc.co.uk
