The crossover from 40s to 50s is a difficult time for many women. That is when menopause sets in. Menopause marks the end of the reproductive phase of women. Menopause usually sets in between the ages of 47 and 53. However, there are some cases where menopause sets in earlier and later than this. As the ovaries stop functioning, there is a sharp decline in the hormone estrogen. This in turn brings about the hormonal imbalance. Hormonal imbalance is the cause for the various symptoms seen during menopause, such as hot flashes, night sweats, restless legs etc. All these symptoms are responsible for the sleep disturbance experienced by women during menopause.
Psychological Causes of Menopausal Sleep Disorder
Over work, tiredness, and emotional stress leads to sleep disorder. Concern about older relatives' health (parents, husband, parents-in-law, etc.); worries about children who have grown up and are leaving the nest; divorce/widowhood; lack of intimacy from partner; any of these issues could cause stress which could interrupt with sleep. However, this is just a temporary phase, and passes when the emotional stress factor is removed. Sleep problems show up in different forms like insomnia, difficulty to fall or stay asleep. Other factors like loud snoring, daytime sleepiness, or interrupted breathing during sleep are some other sleeping problems.
Physical Causes of Menopausal Sleep Disorder
Menopausal sleep disorder is caused by physical symptoms of menopause. There is a gradual decline in estrogen levels during menopause. The side effect of this is a decrease in serotonin level (a chemical in the brain) that is responsible for creating melatonin (sleep hormone). Other factors that interfere with sleep are:
- Hot flashes: Hot flashes or hot flushes are a sudden gush of a wave of body heat. Many people have misunderstood it as heart attack.
- Night sweats: During sleep, you suddenly find yourself drenched in sweat.
- Restlessness of the leg (medically called restless leg syndrome): During sleep, your legs don't feel comfortable in any position. You toss and turn in your bed, but don't feel comfortable.
How to Maintain Sleep Hygiene?
To improve the quality of your sleep, you can try the following measures:
- Regular exercise helps with sleep, but it should not be done just before going to bed.
- Go to bed at the same time each night.
- Use comfortable mattress and appropriate pillows.
- Take a warm shower before go to bed.
- Keep your bedroom well-ventilated and uncluttered.
- Avoid afternoon naps.
- Avoid spicy foods that could cause excessive sweating.
- Avoid caffeinated drinks at night.
- Wear loose-fitting clothing while sleeping.
- Do not read, eat, or watch television in your bedroom.
- Try to relax and keep your mind free of thoughts just before sleep.
- Avoid taking sleeping pills.
- If all these measures fail, consult a doctor, who could prescribe a medicine that could help with sleep disorder.
Hormone Replacement Therapy (HRT)
As hormonal imbalance is the cause of the physical symptoms of menopause, doctors recommend HRT for many people. Estrogen is prescribed as a pill, patch, or vaginal cream, either alone or in combination with progesterone.
HRT, though a very good treatment for menopausal problems, carries various risk factors. Studies have found that the risk of breast cancer and stroke are quite high. Therefore, nowadays, very low doses of estrogen are prescribed and a close followup with your doctor is recommended.
As sleep plays a major role in our overall well being, this issue should not be neglected. At least 6 to 8 hours of sleep is essential for any individual to feel rested and perform normally.
