Could Menopause Be Disrupting Your Sleep?

asian-woman-sleep-trouble

The hormonal fluctuations that occur during menopause can lead to a variety of symptoms, the most common of which are hot flashes and weight gain. The biological transition that happens during menopausal years, however, can challenge a woman’s ability to sleep soundly through the night. In order to help restore a healthy sleep cycle, a woman has to understand how menopause affects her sleep.

 

The Relationship Between Menopause And Sleep:

During the menopausal years, the production of estrogen, testosterone, and progesterone begin to decline. These hormones can affect mood, energy levels, cognitive and emotional abilities, sex drive, sleep, and the regulation of reproductive function or menstrual cycle. Let’s take a closer look at each one of these hormones.

 

Estrogen:

Playing the most significant role in a woman’s ability to regulate menstruation and reproductive function, estrogen is the primary female sex hormone. In addition to encouraging cardiovascular health, weight management, and stronger bones, estrogen also promotes healthy sleep by assisting the body with serotonin regulation. Higher estrogen levels have been associated with better sleep, clearer skin, and mental sharpness. As estrogen levels fluctuate during menopause, a woman’s sleep can suffer.

 

Progesterone:

Progesterone helps to prepare a woman’s body for pregnancy with each monthly cycle, in addition to preparing for pregnancy during labor and breastfeeding. It also promotes the growth of new bone tissue. The decline of progesterone production is commonly attributed to a menopausal woman’s risk of developing osteoporosis. Bone health aside, progesterone has been referred to as a feel good hormone, helping to promote better sleep and relaxation. Low progesterone levels can lead to anxiety, restlessness, and trouble sleeping.

 

Testosterone:

Women naturally produce lower levels of testosterone than men do, and testosterone plays an integral role in a woman’s sex drive. Testosterone helps a woman’s body produce estrogen, energy levels, and muscle and bone mass. As testosterone levels decline with age, it makes it more difficult to encourage estrogen production.

 

Now that we’ve covered how these hormones affect sleep, what can you do to help you sleep through the night? We have a few tips that may be beneficial for menopausal women with sleep troubles. Experiment with the following suggestions to find out which method is most beneficial for a healthier night’s sleep.

 

Sip Selectively:

Menopausal women need to be mindful of their caffeine consumption. Caffeine is a natural stimulant and it can take longer than eight hours to exit your system. Additionally, caffeine naturally triggers hot flashes, which can lead to night sweats that cause you to wake up in the middle of the night. It is also recommended to avoid alcohol consumption, especially before bed, because it triggers hot flashes and makes it difficult for you to remain asleep through the night. Alcohol before bed also prevents you from entering restorative stages of sleep.

 

Keep Bedtime Consistent:

Some people like to play the catch up game with sleep. What we mean by this is that they sleep excessively on the weekend, or days off, to make up for lack of sleep during the workweek. It is more beneficial to go to bed during a specific one or two-hour time frame, and the same thing applies for waking up. Sticking to a consistent sleep schedule can improve sleep quality and your ability to fall asleep.

 

Exercise:

A study at Northwestern University found that regular aerobic exercise might improve the quality of your sleep and overall mood. The study included 23 sedentary women over age 55 with insomnia. Half of the women did moderate aerobic exercise four times a week. The women who exercised significantly improved sleep quality, and the study found that exercising at least two to three hours (if not more) before bed did not disrupt the natural sleep cycle.

 

Keep It Cool:

Make sure the bedroom is cool and comfortable to avoid night sweats and hot flashes. You don’t want to be going to bed in a room that is as hot as a humid summer day in Florida. It is recommended to wear breathable sleepwear that is 100% cotton because synthetic materials can increase the likelihood of hot flashes.

 

If these tips do not help you sleep through the night, you may want to consider seeing a sleep specialist. Don’t feel embarrassed about this because sleep troubles are more common than you think. Address the problem to avoid future health complications that stem from poor sleeping patterns.

 

Sources:

https://thesleepdoctor.com/2018/01/05/menopause-affects-sleep/

https://www.insomnia.net/sleep-health/menopause/

https://www.everydayhealth.com/menopause-pictures/tips-to-sleep-better-with-menopause.aspx#see-a-specialist

2019-02-28T11:26:31+00:00

Related Questions

  • Click here to view in a new window

    Q: I am a 54 year old female, in menopause. Recently, I am unable to sleep through the night without waking several times. Is there something that can help me?

    A:

    Yes, there is help! Dherbs NERVES FORMULA, NERVES TEA and DREAM-AID INSPIRANT. Use all 3 shortly before bed time. Drink tea 1 hour before bedtime and take 3 capsules shortly before getting in bed and inhale the Inspirant before closing your eyes.

  • Click here to view in a new window

    Q: I have so much going on in my life right now that is beyond my control- I can't sleep through the night. Is there any natural remedy to help me sleep? I don't like taking sleeping pill.

    A:

    Take 6 capsules of NERVES FORMULA before bed each night!

  • Click here to view in a new window

    Q: I have obstructive sleep apnea and I sleep with a CPAP machine. I'm doing the full body detox. On the third night while taking the ACTIVATED CHARCOAL, I woke up in the middle of the night from a dream that my head was full of air and was about to explode. I took the CPAP mask off and I haven't taking the activated charcoal since. I believe my throat collapsed, however the first night using it I slept well. I am now on my fifth day with the FULL BODY DETOX. Do you have any suggestions. Will the lack of the charcoal water formula #7 ruin my detox.

    A:

    The ACTIVATED CHARCOALis not causing the problem. You associated it with the problem. But you don't have to take the charcoal.

  • Click here to view in a new window

    Q: I was informed my two year old son has sleep apnea, and requires surgery. During his sleep, he stops breathing for several seconds. This worries me! What herbs can he take so he can have a normal sleep?

    A:

    Herbs can only assist! They are not the solution! I would recommend that he doesn't sleep on a pillow. He needs a bed that allows his body to slant, so his head will be lower than his feet. This way, oxygen can rush to his brain. My sleep article is being finished and may be up near the end of April. Please stay tuned to Dherbs.com! Make sure you get a guarantee that surgery will solve the problem. Surgery is always a big risk.

  • Click here to view in a new window

    Q: I'm looking for a natural product to help me get a good night's sleep and not be feeling sluggish in the morning

    A:

    Try our NERVES FORMULA (3 capsules) and a cup of NERVES TEA1 hour before bedtime.

  • Click here to view in a new window

    Q: Hey Gary here are my challenge I'm 43 been trying to lose weight, I start on a program and stop once I don't see any results. I tried the Detox I think I lost about 5 pounds, I work at night and have a part time jobs seeing private patients in the day so my sleep pattern is little maybe I get 4 hrs of sleep I'm having problems getting this weight off. I also want to mention when I do exercise my joints swell so I try to keep it low impact. I also have sweet tooth so I get these cravings here and there more so when I'm at work at night. Hopefully you can help me. Thanks....Lakeisha

    A:

    Hi, thanks for the question.

    Lets go through one thing at a time. Your overall schedule and lifestyle is not healthy and will likely sabotage your health goals. Receiving so little sleep will prevent major weight loss because your body cannot cleanse and cannot recharge. You must repay your energy debt before you can properly lose weight. Your body is always in a state of playing catch-up to the workload you are giving it. It stores fat because it doesn't have the
    energy to properly function. I understand crazy schedules but they will not get you the results you desire. I would focus on trying to find a more balanced or healthier schedule before adding the stress of losing weight to an already overworked body.

    Your body has been come toxic and inflamed from a toxic lifestyle. A high carb-high raw vegan diet will help ease your suffering the most. A high carb (fruit based) diet will help replenish your energy stores and reduce
    nutritional stress. To learn more about how a healthy vegan diet can help you reach your goals please consider the following eBooks found at Dherbs.com.

    "Go Vegan the Healthy way" or
    "Lose weight the healthy way"

    As far as your mindset is concerned an all or nothing approach rarely breeds success. Especially when it come to regaining health or losing weight. It takes time and patience. I would recommend checking out the DVD
    "fat sick and nearly dead". It's a fascinating look at how you can quickly go from a health zero to a health hero in the shortest time. Every single person on the planet has a sweet tooth. Those who say they don't usually are hopped up on caffiene or other drugs and pharmaceuticals. Every cell in the body runs on glucose. The brain eats up a small apple and a half worth of glucose every hour. Eating a high carb-lower fat diet will give you an energy abundance, reduce overall stress, and help you lose weight.

    Hope this helps,

    Gary Gibson HHC CPT BMI VLCE

    www.theveganeffect.com

  • Click here to view in a new window

    Q: I need to know what herbs I need. I am going through menopause, I am always tired, when I am sleep I snore very loud. I wake up tired and I have bags under my eyes. Please help.

    A:

    First perform the FULL BODY DETOX and then proceed with the TOTAL WOMAN CLEANSE. make sure you drink FEMALE HEALTH TEA during both kits.

  • Click here to view in a new window

    Q: I gave my daughter 1 capsule of BRAIN TUNER every morning for about two weeks now. She now has a mild to average seizure every day instead of twice or three times a week. And since taken this Brain Tuner two weeks ago she has had two bad attacked. Normally she will get a bad attack every 2 - 3 weeks once. Most of her attack come during her sleep or during an afternoon nap, i.e. she will wake up from this sleep/nap and stay still for 30 sec - 1 minutes and the attack will come and her entire palms and feet will turn cold and heart starting to beat very fast. And once in a while if she does not get enough sleep she will get a hard attack out of the blue during the day otherwise most of the seizure attack during her sleep. Does this Brain Tuner stimulate her brain and causes the attack? What other remedy should I take to cut down this seizure?

    A:

    Sounds like the body (brain) is being greatly regulated, but if the BRAIN TUNER is speeding up the attack of seizures, abstain from using it and just give OXY-DROPS in glass or cup or water (20 drops per cup/glass). Normally a thing increases before it decreases but if this causes concern then abstain and try something else.

  • Click here to view in a new window

    Q: I have a client that had her thyroid removed, the doctors have her on 3 grains of the natural...well natural for a pig. Thyroid. She couldn't sleep so they put her on ativan. Which is making her crazy (between you and I) She is still not sleeping and feeling agitated and this drug is causing her anxiety. I feel it has built up in her system and she has to dose down off of it. Do you have anything that would help her sleep? I have already suggested your thyroid blend. However, I didn't know if it could really help her as they removed her thyroid. So perhaps she does need the grains, as her body can no longer produce it on her own. I would really like to get her on natural as possible stuff so we can see what is physical and what we can work on energetically. Right now she feels like an energetic mess. Any suggestions?

    A:

    I RECOMMEND FOR HER (TO INDUCE SLEEP) OUR NERVES FORMULA (6 CAPSULES BEFORE BEDTIME) AND CALMING INSPIRANT. AND BY ALL MEANS SHE NEEDS A NATURAL THYROID FORMULA (I.E. THYRIOD FORMULA AND IODINE PHOSPHATE. IF SHE FEELS LIKE AN ENERGETIC MESS, SOME SERIOUS CHAKRA BALANCING/ALIGNMENT IS NEEDED.

  • Click here to view in a new window

    Q: Is it safe to take herbal sleep remedies (valerian night for example), every night? Or should they only be taken occasionally?

    A:

    Herbal remedies are completely safe for daily use.

  • Click here to view in a new window

    Q: What are some things I can do so that I can sleep at night?

    A:

    To induce sleep naturally, we recommend the following Dherbs products (to be used or taken before bedtime):

    Central Nervous System Formula
    Nerve Formula

    Also, drink soothing herbal teas of Kava Kava, Valerian Root, Passionflower, and/or Lavender about an hour before bedtime.

  • Click here to view in a new window

    Q: Hello, I have a son that is now 5 years old and the doctors thought he had PDD autism. Through prayer and searching I don't think this is the case. He has trouble focusing, slow development, irritability, tosses and turns during sleep, stops breathing at times during sleep, slow speech development, poor memory, and very poor stool movement (often small little pebbles) God showed me Celiac before but I never had the money to really convert his diet totally, is there something that you have that might help with this for his age?

    A:

    Please schedule a consultation, Beloved. A response here won't do justice to the little boy's situation.

  • Click here to view in a new window

    Q: I need to know what you recommend for cronic lung disease, sleep apnea, bipolar, and osteoarthritis I have been to all doctors and nothing helps plus I drink 5 Cans of beer to fall asleep.

    A:

    For lung disease, I highly recommend our Lungs and Respiratory formula. For sleep apnea I recommend Nerves Formula. For Bi-Polar, I recommend Brain Tuner and CNS formula and Chakra Elixir #6 and #7. For osteoarthritis, I recommend Joints Formula and Acid Buster.

  • Click here to view in a new window

    Q: Hi! I want to weight release 30 - 40lbs. Also, I am going through menopause I am 44; it started at a early age. The night/day sweats, no desire for sex but the want is there if you can understand that. It's just different. I am taking estrogen which helped but not like before. My memory is changing. There are so many things you offer. Which is best that you suggest I start with? Thank you!

    A:

    Start with the FULL BODY DETOX followed by the TOTAL WOMAN CLEANSE. Drink FEMALE HEALTH TEA daily too!

  • Click here to view in a new window

    Q: Is it common for single women to have their child sleep in bed with them?

    A:

    Yes, this is very common. Mothers love their babies. They are built to love and protect their children. The children do not hurt them, or leave them. It is a special bond. It's best to respect it while establishing your role in the relationship. Work with your fiancee on boundaries, that can be rolled out over time. For example, she will move the child to her own bed over the next two weeks. She will then lie down with her in her own bed for another week etc. You create a plan together to help everyone adjust to a new masculine family member. Be honest about what you need to feel respected.

  • Click here to view in a new window

    Q: WHAT TYPE OF HERBAL MEDICINE DO YOU RECOMMEND FOR ADHD FOR KIDS BECAUSE THAT RITALIN IS NOTHING BUT POISON AND IT'S HURTING MY CHILD. I ALSO WANT TO KNOW WHAT KIND OF HERBAL MEDICINE TO USE AS A SLEEP AIDE BEACAUSE HE ALSO HAS TROUBLE FALLING TO SLEEP AT NIGHT, THE DOCTORS HAVE HIM ON CLONIDINE, I WANT HIM OFF ALL THAT MAN MADE POISON THE DOCTORS ARE PRESCRIBINING HIM SO THE PHARMACUTICAL COMPANIES CAN GET RICH. I ABSOLUTELY AGREE WITH YOU ABOUT THAT TRILLION DOLLAR MONEY MAKER THE GOVERNMENT.

    A:

    First, we recommend that your child performs the Children's Cleanse to remove the negative repercussions that pharmarceutical drugs cause.

    In addition, order our Nerves tea and give this to the child every night before bedtime and before going to school.

    Also, we recommend our Sixth Chakra. Read our ADD article on our site under ARTICLES.

  • Click here to view in a new window

    Q: I am 56 years old woman, past menopause. I do not want to have my periods resume. If I complete the Total's Women's Cleanse, will my cycle resume?

    A:

    No, especially if your cycle is officially over. The TWC will help you. Drink Female Health Tea (1-2 cups daily) and inhale Female Aid Inspirant daily. Take 3 capsules daily of Female Hormonal formula!

    Product Links:
    Female Health Tea
    Female Toner Inspirant
    Female Hormonal Formula
    Total Woman Cleanse

  • Click here to view in a new window

    Q: Lately I have found myself taking cleansing herbs like Alfalfa, at night, is that Ok, or should I take the Alfalfa in the day. The reason why I take cleansing herbs in the night before I sleep, is because I thought that I would not be eating food, and I would be sleeping, so those 2 activities, I presume are cleansing. Can I take the FIBRIOD BUSTER at night, because they are cleansing herbs. I take the iron phosphate in the day.

    A:

    You're doing just fine, Beloved, with your regimen!

  • Click here to view in a new window

    Q: I suffer from insomnia what can I take to sleep?

    A:

    I suggest: NERVES FORMULA (3 capsules two times a day) DREAM-AID INSPIRANT NERVES TEA (1 cup before bedtime)

  • Click here to view in a new window

    Q: I have high blood pressure, sleep apnea and would like to lose weight can you tell me what herbs are needed to cure these problems?

    A:

    Try FULL BODY DETOX, RESPIRATORY CLEANSE AND REGIMEN, and WEIGHT RELEASE CLEANSE AND REGIMEN.