Poor sleep quality and sleep disturbance are lesser-known changes during perimenopause and menopause. Sleep disturbance is one of the most common complaints I hear about in clinic.
Not being able to get to sleep, waking up at 2am or 3am, not being able to get back to sleep – and then feeling shattered during the day. Does this sound familiar?!
Many women suffer from sleep issues during perimenopause, the time before menopause when hormone levels fluctuate. Managing hot flushes at night and mood changes, particularly depression, can improve sleep quality. Addressing poor sleep early on in perimenopause can help when transitioning into menopause.
How do our hormones in perimenopause affect sleep?:
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Progesterone is usually the first hormone to drop in Perimenopause. Progesterone is known as Mother Nature’s valium because it provides calmness and relaxation and helps with sleep as it has that sedative like effect. Natural progesterone (not Progestin) can have the same effects.
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Oestrogen helps make serotonin, our happy hormone, which converts to melatonin, our sleep hormone. Oestrogen drops as women approach menopause. I see many women with variations on these serotonin genes which means a drop in oestrogen can really affect them. See my website for DNA packages.
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And whilst all this is happening, melatonin levels decrease with age. Melatonin is secreted by the pineal gland behind our eyes in the evening and is what tells our brain to prepare to sleep.
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Higher levels of cortisol have also been found in Perimenopausal women and of course, cortisol is what wakes you up!
What can you do about it?
1) Getting a solid bedtime routine in place is important
2) Exercise during the day will help
3) Having a bath in the evening
4) Not drinking caffeine after 12pm and avoiding alcohol
5) Sleeping in a cool, very dark room
6) Trying not to watch television or use your computer or mobile device in the hour before bedtime
7) Supplements can also help. My Mood & Sleep is one of my most popular supplements. Consider also taking my new Peri-Balance supplement, a unique blend of plant extracts, minerals and vitamins plus an adrenal glandular all designed to smooth the journey of hormonal change for women over the age of 35.
If you are suffering from sleep problems and want to speak with one of our practitioners then book a 121 consultation or a Dutch hormone test. A Dutch hormone test is a comprehensive hormone panel used to assess hormone imbalance in all stages of reproduction from menarche to perimenopause and postmenopause.
