Team Inspiriko - May 2023

Sweet Dreams: Tips for Better Sleep During Menopause

Ah, the unofficial start of middle age: menopause should mark a milestone of joy and new freedom.

However, for many women, it brings about unwelcome symptoms and one that most women don't anticipate: sleep disturbances.

The hormonal imbalance that starts with perimenopause can make you wake up at night or simply never go to sleep at all.

But while it's true that many women experience sleep problems during this period, there are steps you can take to help get that restful sleep you crave.

Some examples include making simple changes to your sleep routine, such as practicing relaxation techniques like meditation or creating a comfortable sleep environment. So don't give up on a good night's sleep just yet - here we present you with steps on how to improve your sleep during menopause!

Understanding the Connection Between Menopause & Sleep

Menopause can be a challenging time for women, especially because the changes in your body can severely impact your sleep. Catching those necessary Zzzs can suddenly become more difficult.

As your estrogen levels decrease, your body's natural sleep cycle gets altered (1), so you may find yourself waking up in the middle of the night, struggling to fall asleep, or feeling like you haven't had a good night's rest at all.

Hot flashes and night sweats don’t help, either, as they can make you uncomfortable at night and prevent you from sleeping (2).

And it can be even worse if you’re already experiencing sleep problems. For example, Restless Leg Syndrome (RLS) is a common issue for menopausal women, causing an uncontrollable urge to move your legs, especially at night. This can lead to disrupted sleep and even daytime fatigue. Luckily, magnesium supplements have been shown to reduce RLS symptoms and improve sleep quality.

As you can imagine, sleep deprivation can impact your overall health and well-being by increasing your risk of heart disease, obesity, and even depression.

For example, studies have shown that people who regularly get less than six hours of sleep per night are at a higher risk of developing heart disease than those who rest properly (3).
This is because lack of sleep can lead to high blood pressure, inflammation, and an increased risk of cardiovascular events such as heart attacks and strokes.

So, it's important to prioritize getting enough quality sleep each night. Don't be afraid to contact your healthcare provider if you're struggling with sleep during menopause and to adopt certain lifestyle changes that can improve the quality of your sleep, such as the ones we’re about to mention below.

Lifestyle Changes to Improve Sleep During Menopause

Are you tired of tossing and turning all night? Menopause can make it challenging to get a good night's rest and affect all aspects of your life.

Luckily, some simple lifestyle changes can help you improve the quality of your sleep and help you rest as you deserve, even during menopause. For example, what you eat can deeply impact your sleep quality.

Here are some clear examples:

● Try to avoid heavy, spicy, or acidic foods close to bedtime, as these can cause heartburn or indigestion, making it harder to fall asleep.

● Instead, opt for foods high in tryptophan, like turkey, bananas, or pumpkin seeds. Tryptophan is an amino acid that helps produce serotonin, a hormone that promotes relaxation and sleep, so it can be helpful in getting the deep sleep you desperately need (4).

● Magnesium is an essential mineral that is crucial in many bodily functions, including sleep. It has been shown to help calm the nervous system, reduce muscle tension, and promote relaxation, all of which can contribute to better sleep (5). Dark leafy greens, whole grains, and nuts help you increase your daily magnesium intake.

● And don’t forget about the famous chamomile tea, a natural sleep aid that has been shown to improve sleep quality- it contains an antioxidant called apigenin, which can promote relaxation (6).

In addition to improving your diet, doing regular physical activity can do wonders for your sleep as it reduces stress and anxiety (9), which are common triggers for sleep disturbances during menopause. Try to get at least 30 minutes of exercise most days of the week, whether it's a brisk walk, yoga, weightlifting, or even dancing.

Finally, relaxation techniques can be a game-changer for better sleep. Meditation and deep breathing exercises can help calm your mind and body, making it easier to fall and stay asleep. Try incorporating these techniques into your bedtime routine for optimal results

Practical Tips for Better Sleep

If you're going through menopause, you're not alone in your sleep struggles, but there are strategies and practical tips that can help you get more restful nights:

● Create a comfortable sleeping environment. Adjust your bedroom temperature to a cool and comfortable level, and use curtains or blinds to block out any excess light or noise that might keep you awake.

● Invest in a supportive mattress and pillows that suit your needs, and keep your bedroom quiet and free from distractions.

● Establish a consistent sleep routine. Try to go to bed and wake up at the same time every day, even on weekends to regulate your body's sleep-wake cycle. Be sure to wind down before bedtime with relaxing activities, like grabbing your favourite book or enjoying a warm bath.

● Consider natural sleep aids to promote better sleep. Herbal teas, like Cosmic Calm, can have a calming effect on the body and help you relax before bedtime. Meanwhile, Smarter Magnesium is another natural sleep aid that can help regulate your sleep cycle.

The Bottom Line

All in all, it’s clear that menopause and sleep are connected and that the quality of your night rest will probably suffer during this period in life. But, luckily, there are ways to overcome the challenges and get the necessary ZZZs you need to function properly.

Creating a sleep-conducive environment, establishing a consistent sleep routine, and incorporating natural sleep aids into your routine can make all the difference when it comes to sleeping at night.

With a few adjustments to your lifestyle and diet, you can get the rest you deserve and wake up feeling refreshed and ready to take on the day!

REFERENCES

1. Dorsey, A., de Lecea, L., & Jennings, K. J. (2021). Neurobiological and Hormonal Mechanisms Regulating Women’s Sleep. Frontiers in Neuroscience, 14. https://doi.org/10.3389/fnins.2020.625397
2. Sleep Problems and Menopause: What Can I Do? (n.d.). National Institute on Aging. https://www.nia.nih.gov/health/sleep-problems-and-menopause-what-can-i-do#:~:text=Hot%20flashes,%20especially%20night%20sweats,sleep%20aids%20such%20as%20melatonin.
3. How Does Sleep Affect Your Heart Health? | cdc.gov. (n.d.). Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/sleep.htm#:~:text=What%20health%20conditions%20are%20linked,attack,%20asthma,%20and%20depression.&text=Some%20of%20these%20health%20problems,,%20heart%20attack,%20and%20stroke.
4. Richard, D. M., Dawes, M. A., Mathias, C. W., Acheson, A., Hill-Kapturczak, N., & Dougherty, D. M. (2009). L-Tryptophan: Basic Metabolic Functions, Behavioral Research, and Therapeutic Indications. International Journal of Tryptophan Research, 2, IJTR.S2129. https://doi.org/10.4137/ijtr.s2129 5. Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010 Dec;23(4):158-68. doi: 10.1684/mrh.2010.0220
6. Salehi, B., Venditti, A., Sharifi-Rad, M., Kręgiel, D., Sharifi-Rad, J., Durazzo, A., Lucarini, M., Santini, A., Souto, E., Novellino, E., Antolak, H., Azzini, E., Setzer, W., & Martins, N. (2019). The Therapeutic Potential of Apigenin. International Journal of Molecular Sciences, 20(6), 1305. https://doi.org/10.3390/ijms20061305