Perimenopause - Sleep Problems | Join the Community!

symptom

Sleep Problems

Insomnia, the ability to fall asleep or stay asleep, is a very common symptom in the menopausal transition, or perimenopausal stage. During this time, sleep problems are too common. Sleep may be affected by the other symptoms of perimenopause, including hot flashes or depression. It can also be affected by increased stress due to life changes during this time.

WHY IS THIS IMPORTANT?
Not having enough sleep can be extremely deleterious. The negative effects of lacking sleep can include irritability, memory difficulty (increased forgetfulness), and make you more prone to falls or other accidents.

Engage in healthy sleep habits. Use melatonin. Try to avoid using prescription sleep aids, since these should only be used short-term.

Especially during the menopausal transition (perimenopause) and menopause, sleep is commonly affected. The inability to fall asleep or stay asleep is called insomnia. Due to the hormonal changes ongoing, insomnia is a common symptom during this phase. Following healthy sleep habits can help mitigate some of the effects on daily living. These include:

Follow a regular sleep schedule.
Avoid napping.
Have a soothing bedtime routine.
Don’t use screens at least 30 min to 1 hour prior to bedtime.
Keep the temperature in your room comfortable.
Exercise regularly, but not prior to or close to bedtime.
Avoid caffeine, especially late in the day.
Avoid alcohol. Alcohol can make it harder to stay asleep or cause earlier than normal wake ups.

-Written by Paavana Varanasi MD

References
Good Sleep Clinic. (n.d.). Sleep difficulties during menopause and perimenopause. The Good Sleep Clinic. Retrieved January 30, 2023, from https://www.goodsleep.clinic/sleep-problems-menopause

Healthline & Marcin, J. (n.d.). Sleeping Difficulty: Causes, Diagnosis, and Treatments. Healthline. Retrieved January 30, 2023, from https://www.healthline.com/health/sleeping-difficulty#outlook

LIFESTYLE TIPS

Develop a bedtime routine that includes soothing activities like a warm bath or listen to soothing music.

HOLISTIC APPROACH

Improve your bedtime routine-

If you're unsure that you're going through perimenopause, we recommend reaching out to you health care provider for further testing. Your doctor may suggest blood tests to check if you're in transition to menopause (aka perimenopause).

for additional support join the perimenopause community here.

Try to follow a regular sleep schedule, and avoid taking long afternoon naps that can contribute to sleep deprivation. Try to avoid watching tv or using your phone prior to bed. Make your bedroom comfortable by keeping it cool and quiet.