Can Menopause Cause Night Terrors?

Understanding Night Terrors

Waking up from a bad dream is quite common. But don’t mistake the occasional lousy dream for night terrors. It is a completely different phenomenon, more intense and harder to shake off. 

What are Night Terrors?

According to a study, night terrors or sleep terrors are considered parasomnia (a sleep disorder) due to their characterisation of unusual physical and verbal behaviours. This sleep disorder can often occur during any stage of sleep as episodes of intense fear or panic.

The sleep process can be categorised into distinct states and stages. It includes three main stages, namely 

• Wakefulness
• Non-rapid eye Movement or Non-REM sleep
• Rapid Eye Movement Sleep or REM sleep

Unlike nightmares, night terrors usually happen during the non-REM stage of sleep, which results in partial arousal with screaming, thrashing and high heart rate.

Symptoms of Night Terrors

• Sudden awakening with a scream or cry
• State of panic with severe distress
• Sensation of helplessness
• Increased heart rate
• Sweating 
• Difficulty being consoled or fully waking up

Duration of Night terrors

As reported in research studies, sleep terrors tend to occur within the first three hours of the major sleep episode. Typically, the episode lasts for a few minutes to half an hour and can result in fatigue and tiredness the following day.

The Connection Between Menopause and Sleep Disturbances:

Is Menopause turning your nights into a battle for sleep?

Sleep disturbance is one of the most common and debilitating symptoms experienced by women during the menopause transition. It can affect every aspect of your life: health, productivity, social interactions, and even mental wellness.

“The incidence of sleep disorders ranges from 16% to 47% at peri-menopause and 35%–60% at postmenopause”- PubMed.

What’s really causing your sleepless nights or sleep terrors during menopause?

The answer lies in your hormones- here is the science behind the mystery.

1. Hormonal fluctuations

Changes in female hormone levels at the time of menopause affect the circadian rhythm due to a direct effect on the hypothalamic sleep centre(peanut-sized part of the brain that controls sleep and wakefulness). 

The hormones fluctuated are: 

a) Estrogen 

The decline and fluctuation in hormones like estrogen are at the root of sleep issues during menopause. The estrogen drop after the last menstrual cycle changes the sleep pattern; when estrogen stabilises, sleep disorder improves.

b) Progesterone

The connection between progesterone and sleep has been well-documented over the years.

Allopregnanolone, a progesterone metabolite, has been shown to exhibit hypnotic effects and sedation.

During menopause, shifts in the levels of estrogen and progesterone impact the body’s sleep-wake cycle. This disruption can lead to various sleep disturbances, including insomnia, night sweats and more intense nightmares.

2. Sleep Quality

The link between hormonal changes and sleep quality is very evident now. The menopausal transition is often associated with symptoms like difficulty staying asleep, which negatively impacts the quality of life. This can increase the risk of night terrors and other parasomnias. 

How Menopause Affects the Nervous System

Think menopause only affects the hormones? Think again- your nervous system feels the shift, too.

1. Increased Anxiety:

Feeling anxious and stressed for no cause is one of the fundamental signs of hormonal disruptions triggered by Menopause. These menopause symptoms like anxiety can trigger flight or fight responses, affecting sleep. This can result in sleep disturbances like night terrors. 

2. Cortisol Levels:

The stress hormone, aka cortisol, is affected by the menopausal phase. When elevated, cortisol levels can disrupt your sleep pattern and eventually contribute to night terrors.

To read more about natural solutions to bring down your cortisol levels, click here. 

Also, making the right decisions at the right time may prevent you from falling into more intense after-effects like night terrors in your mid-phase milestone - menopause.

Take a look at one such right decision taken by a client at Nirva Health.

Other Contributing Factors

Sleep disturbances during menopause can have more than one cause. Let us take a look into other factors that contribute to your restless nights and sleep terrors.

1. Hot Flashes and Night Sweats:

Hot flashes that come along with menopause don’t just disrupt your comfort, they can even invade your sleep cycle. The intense and sudden heat waves, accompanied by night sweats  and sleep issues can wake you up suddenly, leaving you feeling disoriented. Over time, the repeated interruptions to your sleep cycle increase stress on your body paving the way for night terrors.

2. Sleep Apnea:

Sleep Apnea is a condition where breathing repeatedly stops and starts while you sleep. Menopause increases the risk of sleep apnea. Fragmented sleep can prevent your body from getting enough oxygen leading to stress on the nervous system, making you more vulnerable to night terrors.

3. Mood Disorders:

The emotional fluctuations during menopause often take a greater toll on women than the hormonal fluctuations. Depression and anxiety are add-ons to this mood disorder, increasing the likelihood of sleep disturbances and night terrors.

Do you want to know how to manage depression and anxiety during menopause? Read more here

Managing Night Terrors During Menopause

Here are some measures that can help you regain control of your sleep patterns.

1. Maintain a Sleep Routine: 

• To curb menopause-induced insomnia, firstly, setting a sleep routine is essential.
• Try to go to bed and wake up at the same time every day to help regulate your body’s internal clock.

2. Create a Relaxing Bedtime Routine: 

Consider including these calming activities in your bedtime routine.

• Read some pages of a soothing book to relax and make your mind calm before sleep.
• Practice meditation or mindfulness
• Try deep breathing exercises to manage stress for better sleep
• Listen to calming music or nature sounds to set a peaceful room tone
• Use aromatherapy with calming scents like lavender to promote relaxation

3. Manage Hot Flashes: 

The cooling techniques below can help you beat the heat of hot flashes and sleep better.

• Sleep with a fan
• Wear breathable and loose pyjamas
• Use moisture-wicking sheets
• Use a cooling pillow
• Keep the room chill
• Sip cool water before bed
• Try Yoga poses specified for managing menopausal hot flashes 

Curious to know which are the best yoga poses to follow for menopausal symptoms? - Read more here

4. Monitor Diet and Lifestyle: 

Keep your diet and lifestyle in check to enhance your sleep cycle.

• Limit caffeine and alcohol
• Stay hydrated
• Eat a balanced diet
• Avoid heavy meals before bed
• Limit sugary snacks in the evening

5. Consult a Professional: 

Don’t hesitate to seek professional help if night terrors continue to affect your sleep. 

Cognitive-behavioural therapy for insomnia(CBT-I) or medications are the most sought therapies to manage anxiety and sleep disorders.

Consult a healthcare provider or sleep specialist who can recommend therapies such as medications to manage anxiety and sleep disorders.

6. Treatment Options:

Treatment focusing on physical and mental well-being is the most apt modality to conquer night terrors during menopause.

7. Therapy and Counseling: 

The most common triggers of night terrors are stress and anxiety. Cognitive-behavioral therapy is recommended to help manage it.

8. Medication:

Though intake of medications seems depressing, in some cases, low-dose antidepressants may be prescribed in order to manage menopause-induced insomnia and to improve sleep quality.

9. Lifestyle Adjustments: 

Corrections to your diet and slight changes in your lifestyle may help reduce the frequent occurrence of night terrors. Simple measures like regular exercise, relaxation techniques and maintaining a cool sleeping environment are some of them.

Wrapping up

For women, menopause is often the most challenging phase in their life cycle. On top of all its after-effects, sleep disturbances like night terrors add to the struggle. Though night terrors are not a common topic in menopausal discussions, understanding the connection between menopause and sleep disturbances can help you to have better sleep health.

If night terrors or other sleep issues are affecting your peaceful night, then without hesitation, consult a healthcare professional for effective solutions.

Personalised counselling and therapy can be very effective as they can cater to your specific needs.

At Nirva Health, our expert team can help you ensure a customised therapy based on your requirements. 

Book your appointment here.