Sleep disorders during the menopause: tips for more peaceful nights

Sleeping problems during the menopause can take several forms. While some women have difficulty falling asleep, others wake up several times during the night. Frequent menopause symptoms such as hot flushes can make it very difficult to get back to sleep. An altered sleep-wake cycle is also typical during the menopause; women who used to sleep through the night experience a changed sleep pattern and are now awake in the early hours of the morning.

All of these sleeping problems can lead to daytime fatigue, irritability, reduced ability to concentrate and, in the long term, even depression! Before we explain what you can do if you have trouble falling and staying asleep, we would like to look at the potential causes.

Women usually experience the menopause between the ages of 45 and 55. It isn’t called the menopause for nothing, because your body undergoes significant changes during this time. The decreasing production of the female sex hormones progesterone and oestrogen not only results in the absence of the monthly menstrual period, but sometimes also sleeping problems.

Hormones are involved in almost every process in the human body. They act as messengers, make you feel happy and are the little ‘sandmen’ that make it easier to fall asleep. The sleep hormone melatonin plays an important role in this: people with melatonin deficiency often suffer from extreme sleep disorders. With age, especially during the menopause, melatonin levels in your body can drop, causing restless nights.

In addition to melatonin, the sex hormones progesterone and oestrogen are also closely linked to sleep quality. As both these hormones fluctuate or fall sharply during the menopause, women often notice changes in their sleep patterns during this period. But why is this?

The hormone progesterone

• has a calming effect,

• relieves anxiety,

• promotes sleep and

• acts as an antidepressant.

The hormone oestrogen

• enhances your mood and

• regulates your body temperature.

The reduced production of these hormones results in a wide variety of symptoms during the menopause, which often also include mental health symptoms. Inner anxiety, stress or worry can make it difficult to fall asleep. Hot flushes and sweats caused by reduced oestrogen levels wake you up at night. In addition to hormonal fluctuations, there may also be other reasons for insomnia during the menopause.

The menopause is an issue that primarily concerns women. But men also often struggle with sleeping problems as they get older. The reason for this is the increased risk of certain diseases that can have a negative impact on sleep. This affects both genders, of course.

To prevent age-related sleeping problems, you should lead a healthy lifestyle well into older age. This includes a balanced diet, exercise and good mental health. This balance can prevent obesity, digestive problems, chronic joint pain and many other illnesses that could interfere with restful nights.

Although sleeping problems during the menopause are usually caused by hormones, there are some tips for improving your sleep. In particular, psychological stress shortly before and after the menopause should not be underestimated. Find out how to find inner peace and tranquillity and which herbal supplements can help you enjoy restful nights.

Have you ever heard of the term ‘sleep hygiene’? This doesn’t mean brushing your teeth, changing your sheets or taking a shower before going to bed. ‘Sleep hygiene’ means following the same bedtime routine every night, thereby contributing to healthier sleep.

As well as always going to bed and getting up at the same time, you can, for example, try evening meditation, a relaxing bedroom scent or a soothing tea. It is also important not to be exposed to any upsetting media, conversations or thoughts during the evening. It’s best to put your smartphone away to help you relax.

The right sleeping environment also contributes to peaceful nights. Avoid noise, mess or bright lights in your bedroom, in order to stimulate melatonin production. Temperatures between 16°C and 18°C are ideal for sleeping. Together with high-quality bed linen and pyjamas made from natural materials, this will ensure the perfect temperature balance to counteract hot flushes during the night.

A good balance of relaxation, exercise and a healthy diet can improve sleep during the menopause. If you have already integrated a quiet evening routine, balanced diet and exercise into your daily life, herbal remedies can also contribute to inner calm.

Valerian, in particular, is known for its sleep-promoting properties. If consumed as tablets, you should first seek medical advice about the correct dosage and possible side effects – especially if you are already taking other medication. If you drink a cup of Valerian tea in the evening, the plant is harmless; as are relaxing lemon balmand sleep-promoting passionflower.

In addition, StJohn’s wort, agnus castus, certain Schuessler Tissue Salts and homeopathic pills can also be used for sleep disorders and other menopausal symptoms. Ultimately, what helps best against sleeping problems during the menopause varies from woman to woman. However, if none of the above tips have the desired effect or if your sleeping problems are particularly severe, we recommend that you seek professional help.

If women don’t sleep well during the menopause, there are a variety of reasons for this – primarily hormonal changes. In most cases, improved sleep hygiene and a balanced lifestyle are enough to manage these problems.

However, professional help is required for particularly severe symptoms that have a major impact on daily life. Doctors and sleep laboratories can help identify possible deficiencies and check hormone levels. An underactive or overactive thyroid is also responsible for poor sleep in many middle-aged women.

Following an extensive diagnostic procedure, a treatment plan is developed. This can consist of replacing hormones that decrease during the menopause. The doctor determines whether and which medication should be taken or whether medication such as antidepressants may even be the cause of the sleeping problems. In any case, sleep disorders during the menopause should be taken seriously in order to avoid possible long-term consequences of chronic sleep deprivation.

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