Is Menopause Interrupting Your Beauty Sleep?

Last week, I read a health article published on CNN stating that sleeping less than 6 hours a day during midlife can increase the risk of dementia by 30%. The article was based on a study of close to 8,000 individuals using a 25-year follow-up. As an advocate for women in midlife, I recognize that this study is significant for women experiencing menopause and perimenopause. I, too, struggle with menopause and insomnia some nights and wake up in the morning feeling like I was hit by a train. Many women over 40 years old have problems sleeping throughout the night. And this isn’t just an observation that I learned from countless discussions with friends and relatives. It’s a fact. According to National Sleep Foundation, close to 61% of menopausal women report frequent rounds of insomnia. So why is this study important for women?

Women are twice as likely to develop dementia!

The fact of the matter is that worldwide, women with dementia outnumber men 2 to 1, according to Alzheimer’s Society. And countless studies suggest that hormonal changes, particularly the drop in estrogen level, affect the brain, mental health, the cardiovascular system, and more. Some studies have even shown that estrogen might protect brain cells. With so much emphasis on the importance of sleep and ongoing studies, women over 40 should sleep more than 6 hours every day to lessen the possibility of developing dementia as they age.

The link between insomnia and dementia

Sleeping is essential to maintain a healthy brain. Lately, scientists have started to associate lack of sleep with a higher risk of developing Alzheimer’s disease. Numerous studies continue to prove the importance of a whole night’s sleep on brain functions. For example, recent neuroimaging studies propose that excessive neural activity, such as from lack of sleep, can cause dementia. A study published in 2017 showed that normal middle-aged adults who didn’t sleep well for just one night produced an abundance of beta-amyloid plaques, one of the signs of Alzheimer’s disease. Another study found that one week of bad sleep increased tau, a protein associated with Alzheimer’s. 

What triggers insomnia during menopause?

The three main things that trigger sleep problems during menopause are hormonal changes, hot flashes, and some medications. Let’s skip medication as it is an extensive topic to discuss with a medical professional. You should know that hormones and hot flashes are associated with menopause and insomnia.

Hormonal changes

During perimenopause and menopause, estrogen and progesterone levels start to decline. If you are over 40 years old, you may be spending more time twisting and turning in bed before your mind drifts into dreamland. Most women assume that we can’t sleep because we feel stressed out about something. Of course, stress is a secondary factor that keeps us awake. But it’s the drop in estrogen and progesterone levels, both of which affect the wake-sleep cycle, that makes it hard to sleep like a baby.

Hot Flashes

Hot flashes, also a result of fluctuating levels of estrogen and progesterone, cause menopause-related wakefulness. The unpleasant menopausal symptom affects 85 percent of women. When they happen during the night, hot flashes can cause drenching night sweats that lead to arousal from sleep. It’s one of the most uncomfortable problems women over 40 complain about and discuss amongst one another. With the decline in estrogen, you experience a surge of adrenaline caused by the accelerated decrease of hormones. Unfortunately, your body may have a hard time overcoming the immediate surge of energy, making it difficult for you to fall back asleep.

Tips to get better sleep during menopause

If you struggle with sleep during perimenopause or menopause, speak with your doctor about medical options and alternatives. You can also make simple lifestyle changes in your daily life such as:

Reducing caffeine, nicotine and alcohol consumption

Whenever we are tired during the day, we often consume more caffeine for a boost of energy. However, caffeine is a stimulus that can disrupt sleep, especially as we age, and can trigger hot flashes in some women. Therefore, try to avoid drinking more than 2 cups during the day and resist the temptation of coffee bean aromas at night.

Smokers may notice that sleep is more difficult during premenopause and menopause. This is because the nicotine in cigarettes is also a stimulant that hinders your brain from resting for sleep.

Alcohol, as much as it relaxes us, does the same thing by limiting deep stages of restorative sleep and can trigger hot flashes. 

Exercising

Moderate aerobics exercises can lift your mood, improve vitality and the quality of sleep. Some of the exercises you can do, for example, are to go for a long speed walk, a hike, or an aerobics class in the morning or late afternoon. These workouts will also help you lose a few pounds and keep you in good shape as you age.

Staying cool

Hot flashes are a nightmare! Waking up drenched in sweat is uncomfortable and embarrassing. To stay cool in bed, wear light fabrics and keep the room temperature down. Avoid heavy blankets and fleece beddings and replace them with silk or satin sheets. Silk sheets are a great option to control body temperature and are exceptionally smooth and luxurious on your skin. 

Eating early

I find it difficult now to go to sleep with a full stomach than when I was younger. Our digestive system slows down with age, plus, eating a late dinner may feed undesirable hot flashes while sleeping. In addition, going to sleep with a full stomach can cause indigestion, heartburn or acid reflux which interrupt your beauty sleep.  

Relaxing

Reading, meditating, or practicing yoga before hitting the sack helps you ease into sleep. I generally like to read a few pages from a light fiction book to transcend my thoughts into dreamland. One of my favourite bedtime rituals is performing the “mummy pose”, as my husband calls it. I lay down on my back in bed, close my eyes and breathe slowly and deeply. This practice helps relax the muscles and tension, allowing me to switch off immediately. 

Following a sleep schedule

My doctor advised me to stick to a bedtime schedule every day as it helps reduce hot flashes at night. The pandemic lifestyle of working from home affected the sleeping habits of most individuals. Most of us are guilty of letting loose of routine and structure since we no longer needed to be up early to get ready for school and work. But sticking to a structured schedule of going to bed at a particular hour promotes quality sleep.

Talking to your doctor about hormone therapy options

Depending on your medical history, your doctor may suggest HRT as a way to relieve menopause symptoms, including insomnia. The doctor can discuss different FDA-approved treatment options considered an effective treatment for healthy women under 59 years old. I suggest checking this article by The North American Menopause Society that dives deeper into the topic of HRT safety. 

Natural ways to boost estrogen production

Soy products, flax seeds, and sesame seeds contain the plant hormone phytoestrogen that mimics estrogen. Some studies indicate a diet rich in soy may help reduce menopause symptoms like hot flashes and insomnia. Phytoestrogens are available in over-the-counter supplements like black cohosh, chasteberry, ginseng, and red clovers. Remember that herbal and natural supplements are not FDA regulated, which means their effectiveness is unknown. It’s best to discuss alternative treatments with your doctor. 

Summary

So what have we learned from the recent study published by Nature Association that links insomnia to dementia? Losing sleep during menopause is natural but not an acceptable lifestyle choice. Talk to your doctor to find your peace of mind and regain your beauty sleep.