Menopause side effects on our sleep cycle
Women have to go through a lot of physiological changes over the years; and one of the most critical is menopause, this is one of the most significant adjustments that come with the increment of ages, affecting our sleep cycle directly.
Menopause comes with a list of hormonal, physical, and mainly emotional transformations that affect how women feel along with some of their biological functions; but who should we blame for that? the answer is simple, ovaries.
Ovaries are the ones in charge of producing estrogen and progesterone, and when women reach an age between their 40s or 50s their menstrual period stops, here is where the production of these hormones start decreasing radically and menopause emerges.
Common causes of sleep deprivation during menopause
One of the many symptoms that menopause brings along is poor sleep quality, this condition usually starts when the menstrual period becomes irregular, this transition is what we know as perimenopause. Some of the principal causes of why women tend to suffer from sleep deprivation during this hormonal process are:
This is one of the characteristic symptoms of menopause, also known as night sweats; it consists of manifesting a sudden sensation of extreme heat that shows often during the night, interrupting the sleep of almost 85% of women. This condition may last for up to 10 years after menopause has started.
Progesterone hormone contributes to the relaxation of the airways, and lower levels of it are what most researchers have determined as the main cause of why sleep apnea disorders start developing.
Depression and Axiety
Mood changes like depression and anxiety are common experiences that are presented while going through menopause; these emotions tend to cause sleep disruptions that could lead to one of the most frequent sleep disorders which is: insomnia.
Along with all the dramatic changes that women have to experience during menopause; dealing with incorrect eating habits is only one more on the list; this disorder is presented in most cases because of the need of eating too late at night disrupting the natural sleep cycle.
Tips to reduce menopause symptoms
Fortunately, there are plenty of treatments that help reducing most menopause symptoms including sleep disorders; here are great effective tips that will allow women to sleep better during these drastic changes:
- Hormone and Estrogen Replacement Therapy (HRT) / (ERT)
- Cognitive Behavioral Therapy (CBT)
- Melatonin supplements to improve their mood and promote better sleep
- Setting up a comfortable bedroom with the ideal temperature, lighting, and cozy pillows
- Dressing lightweight clothes to stay comfortable
- Take advantage of having frequent naps
- Reduce the consumption of caffeine and alcoholic beverages
- Avoid nicotine and tobacco products
- Having a diet low on carbohydrates and light in fats
- Control the doses of medications
- Practicing relaxation techniques