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In general women are twice as likely to have difficulties falling asleep than men and women suffer from sleep disorders more often. Main causes of sleep disorders in women include female hormonal cycles, increased emotional reactions, high sensitivity to life problems and different types of stresses.
Sleep disorders in women are more common in older ages because of the lack of hormones and cumulated life treats and concerns.
Menopause is a naturally occurring stage in women life which means the cessation of menstrual periods – it is a difficult transition period in women life, it is a time of the end of women’s reproductive function and reproductive years. In healthy women usually menopause happens between the ages of 45 and 55. During menopause women’s reproductive system changes resulting in a discontinuation of estrogen production. The rate of sleep disorders rises among women at a rate of 40-45% during menopausal transition period – starting from pre-menopause.
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Usually first symptoms of sleep disorders appear during pre-menopause, reach the pick at menopause and could slowly decrease at late post-menopause.
Every woman after 45 should learn about possible multiple menopause symptoms which could be pretty disturbing – it include also sleep disorders. Many menopausal women suffer from sleep disorders and even don’t know the real reason which triggered their sleep disorders.
Many menopause women start experiencing restless sleep, inability to fall asleep, disturbed sleep because of hot flashes or night sweats, waking up more often than normal, unexpected tossing and turning all night.
If you already experienced sleep disorders before menopause, then during pre-menopause and menopause your sleep disorders can be a real nightmare because your sleep becomes even more troubled.
Why women suffer from sleep disorders during menopause?
Menopause is a naturally occurring transition period of women life which cannot be avoided. Menopause is the time when woman body begins its hormonal and psychological transition – period when the ovaries gradually begin to produce less estrogen.
The main causes for sleep disorders in women during menopause could be classified into two complicated sets of causes – Hormonal and Psychological.
Hormonal causes of sleep disorders during menopause
Sleep disorders during menopause are mostly caused by changed (mainly reduced) levels of hormones (mainly estrogens). Actually decreased hormones during menopause are responsible for several typical symptoms of menopause. Scientists discovered that during menopause the decreased estrogens cause the decreased production of hormone serotonin, which is used to create melatonin. Decreased levels of melatonin are responsible for sleep disorders as melatonin is known as “sleep hormone”.
Psychological causes of sleep disorders during menopause
Increased age is always a stress for women. After 40-45 women are suffering from cumulated life problems - overwork, tiredness, life disappointments, family pressure, emotional daily stresses, lack of expectation in professional and personal life, etc., etc. In combination with hormonal disturbances these emotional psychological factor place a crucial role in triggering sleep disorders during menopause.
Sleep Disorders during Menopause – recommendations
It is well known that sleep disorders during menopause tend to get progressively worse without treatment. It would not be recommended just to ignore sleep disorders during menopause. Better discuss the issue with your doctor and develop the healthiest natural solutions.
Sometimes a simple change in habits and/or lifestyle can provide significant relief for sleep disorders during menopause.
 Morning wake up time should be the same every day regardless of the time you went to bed and regardless of weekday.
Keep fit – exercise regularly but never 2-3 hours before your normal bedtime.
Avoid long working hours and extra-work; avoid very difficult job (mentally and physically) which is stressful for your body.
Prevent and avoid stressful situations as much as possible.
Keep your bedroom as quite as possible (far from street traffic, from TV noise, from noisy places).
Use special "Night Sweat Pillow" which regulates your temperature with soothing, cool and refreshing relief.
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Night Sweat Control Pillow
- No more hot flashes and night sweats causing discomfort in your neck and head areas;
- Regulates your temperature with soothing, cool and refreshing relief;
- 100% hypoallergenic polyester fiber-fill;
- Easy Care Machine Washable & Dryable- Plus putting this pillow in the dryer, once a month with help "fluff" it!
- A safe permanent antimicrobial treatment which cannot be washed off;
- Purchase Queen Pillow Cover for additional cooling;
- Temperature regulating molecules that react to your body temperature;
- Absorbs your excess body heat when experiencing night sweats;
- Helps reduce body chills as fabric molecules release stored heat back to you when needed!
- Developed by NASA for astronaut's space suits for temperature control.
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Light in your bedroom should be calm and your bedroom should be dark during sleeping hours. Avoid bright light design in the bedroom.
Bedroom should not be hot – try to keep cool temperature during whole night.
Generally speaking, the nighttime environment should be absolutely comfortable with cool temperature, full quietness and absence of light.
Avoid long afternoon naps (especially after main meal), but short (1-1.5 hours) nap before 3 p.m. could be helpful in some cases.
Daily food should be scheduled, balanced, healthy and pleasant.
Sleep in comfortable loose (not synthetic!) night cloths or naked.
Keep your normal ideal weight and avoid overweight and/or obesity.
Drink sleeping tea 20-30 minutes before going to bed.
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NightWave Sleep Assistant - for falling asleep naturally; quiets the mind and body by guiding you through a pre-sleep relaxation routine that will change your attitude about falling asleep
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