Today, I want to talk about sleep. I will include an infographic on some good sleep hygiene tips, but firstly we need to know the reasons why our sleep might be poor as we enter and continue in this phase of our lives.
Getting adequate sleep is vital for our overall health and can also aid in weight management. This is because our poor sleep can affect our metabolism and hunger hormones, leading to weight gain. Sleep also influences our hormonal balance, mood and overall well-being.
I notice the effects of poor sleep myself as I have suffered from insomnia for a long time. When I am going through a phase of poor sleep I can see the fat gain around my belly and muffin tops develop. My mood is low. I'm so tired I may have to nap in the afternoon to function which then feels like it's stealing time from my precious day when there are other things I need or want to do. And I wake in the morning wondering how on earth I'm going to get through the day feeling like I do. The cycle continues because when I wake in the middle of the night I start worrying about all the things I didn't get done the previous day and now need to fit into this forthcoming day.
Have you ever felt like that. Think of those times when you have had either insufficient sleep or poor quality sleep or both. Reflect on how tired you feel the next day. You may be in a low mood and cannot sum up the energy to do anything like exercise or socialise. You may be desiring something sweet to eat to boost your mood and energy levels, or extra caffeine to keep you awake (which then may not help your sleep the following night).
There are several reasons why our sleep pattern/quality might change during meand beyond menopause:
Hot Flushes and Night Sweats: These are perhaps the most well-known symptoms associated with menopause. The sudden feeling of heat, which can be quite intense, often disrupts sleep. Night sweats can lead to discomfort and frequent awakenings. I can remember that by the time I'd changed my soaking wet nightwear, I was wide awake, full aware that the alarm was set for 5.00 am for work.... And then the anxiety started! I called it my Monkey Mind.
Mood Disorders: Fluctuations in hormone levels during menopause can contribute to mood swings, anxiety and depression. These emotional and psychological changes can make it harder to fall asleep and stay asleep. I don't think I had this issue, but my husband might say differently!
Insomnia: Many women entering menopause report an increase in insomnia, which can include difficulty falling asleep, staying asleep or waking up too early and being unable to return to sleep. Oh yes! I can relate to this one too!
Restless Legs Syndrome (RLS): This condition causes uncomfortable sensations in the legs and an uncontrollable urge to move them, which can be particularly bothersome at night and when trying to relax or sleep. This I can definitely relate to. The RLS started at the same time as my night sweats and it continues to this day. It really is most unpleasant and disturbing but I am lucky that it is not bad enough to need medication. I try to manage it with supplements recommended by my doctor, and also with nutrition.
Sleep Apnea: The risk of sleep apnea increases with menopause. Hormonal changes, particularly the reduction in progesterone, can affect breathing patterns and increase the likelihood of sleep apnea. This is another thing I have been diagnosed with since perimenopause. It's only when I'm lying on my back, and I can use it to my advantage. If I want a quick 20 minute power nap in the afternoon I sleep on my back. My snoring or my breath stopping will wake me up in about 20 minutes!!
Age-Related Sleep Changes: Postmenopausal women may also experience sleep disturbances due to age-related changes in sleep patterns. As people age, they often experience lighter sleep, more awakenings, and changes in their circadian rhythms, independent of menopausal status.
Increased Urinary Frequency: Hormonal changes can also lead to increased urinary frequencyt and urgency, which means more trips to the bathroom during the night, disrupting sleep. I think a lot of us recognise this one don't we?
Physical Discomfort and Pain: Joint pain, muscle aches or headaches, which can be more common during menopause, can also interfere with the ability to fall asleep or stay asleep.
Chronic Health Conditions: With advancing age, the likelihood of chronic health conditions that can impact sleep such as arthritis, chronic pain, diabetes or cardiovascular issues, increases. These conditions are more prevalent in postmenopausal women compared to those who are just entering menopause.
Lifestyle and Environmental Factors: Factors such as poor sleep hygiene, an uncomfortable sleep environment, or the use of alcohol or caffeine can exacerbate sleep difficulties.
Diet and Nutrition: Certain foods and drinks, and also meal timings, can affect sleep. Eating too soon, or too much, before bedtime especially something like meat which is hard to digest, or too much sugar which gives an insulin and energy spike. Drinking tea/coffee or alcohol too close to bedtime can certainly affect your sleep.
Medications: Some medications commonly used by menopausal and postmenopausal women such as those for hypertension or depression, can also affect sleep patterns.
Weight Gain and Metabolism Changes: Menopausal and postmenopausal women often experience changes in body composition and metabolism, which can contribute to sleep issues. Weight gain, particularly around the abdomen, can exacerbate conditions like sleep apnea.
While the issues of sleep disturbances may be similar in both menopausal and postmenopausal women, the intensity and additional health considerations can vary. For instance, menopausal women may experience sleep disruptions due to fluctuating hormones. Postmenopausal women might have sleep disruptions due to age-related changes and exisiting medical conditions.
Sleep is as important as the air we breathe and the food we eat as it helps us to repair and rejuvenate our bodies and minds. If you find yourself struggling with sleep over an extended period it is advisable to seek the advice of your doctor, particularly if you are considering taking some form of sleep aid, even over the counter ones, as they can have side effects or interact with other medications. Anecdotally, when I have used OTC sleep medication in the past it has given me nightmares, not only that I feel groggy the next day.
So what can you do to aid your sleep? Start taking charge: assess your sleep quality and quantity and review your sleep habits. Consider tracking your sleep using an app. Many phones have an in-built app nowadays, or use a wearable device like a Fitbit. Tracking your sleep can help you identify patters and factors that might be affecting your night sweats and your sleep quality.
Also look at what you are eating or drinking before bedtime? Are eating too much, are you having caffeine, are you eating food you find hard to digest just before bedtime, are you giving yourself a sugar rush? Are you getting enough fresh air,
I'm going to post some sleep hygiene tips and also talk more about how we can help our sleep and look at nutrition in future posts.
In the meantime I wish you good luck, good sleep and sweet dreams! As always any questions please reach out to me.
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