Overcome Sleep Problems During Menopause: Secrets for Quality Rest

Understanding Menopause-Related Sleep Issues

The prevalence of insomnia in women increases during menopausal transition. The most common complaint by menopausal women is nighttime awakenings. Other common sleep disturbances that may arise during the menopausal transition and post-menopausal time are;

• SDB (Sleep disturbed breathing)
• Restless Legs Syndrome (RLS)
• Periodic Limb Movement disorder (PLMD)

Sleep disturbance impacts health-related quality of life, work productivity, and healthcare utilisation.

Menopausal and perimenopausal insomnia can be due to various reasons, such as the following;

• Symptoms of menopause such as hot flashes and night sweats.
• Changes in the hormonal balance
• Ageing
• Comorbid conditions, if any. E.g., hypertension, urinary incontinence. 
• Primary sleep disorders.
• Socioeconomic and work-related factors
• Psychosocial factors
• Depressive symptoms

To know more about common sleep disturbances women face, refer to our other blogs on insomnia, restless leg syndrome and sleep apnea in menopause.

Sleep Secrets for Quality Rest

Women get less sleep even if they manage to get that 8-hour clock. Factors like pregnancy, caregiving roles, stress, and menopausal changes can impact sleep. 

Here are some simple techniques and secrets for creating the best sleep routine and giving yourself the break you need.

Keep Your Sleep Schedule Right

• You must go to bed and get up at the same time every day, even on weekends.
• Having a proper timing and schedule for your sleep regulates your body's internal clock.
• Try this and find yourself sleeping and waking up naturally at the same time every day.

Signal Your Brain

• Signal your brain with a routine pre-sleep activity. 
• Activities that are pleasing to your body and gentle, like reading, stretching, and mindful relaxation techniques, can help.

Create a Sleep Environment That You Love

• Make your bedroom very comfortable and a place to go and feel relaxed.
• Invest in a comfortable mattress and pillow that gives you good support.

Say No to Screen Time Before Bed

• The blue light from your electronic devices interferes with the production of melatonin, your sleep hormone.
• It is best to turn off your electronic devices before bed and practise some relaxation techniques. 

Understand Your Cycles

• You must know your menstrual cycle pattern if you are still pre-menopausal.
• There is a relationship between sleep and the menstrual cycle. Hormonal changes during the menstrual cycle can impact sleep.
• Some women also experience sleeping difficulties during menstruation.

Use Comfortable Clothing

• You must wear comfortable and breakable sleepwear to ensure your body is not unnecessarily disturbed.
• Choose fabrics that regulate your body temperature, especially if you're having hot flashes and night sweats.

Regular Exercise

• Make yourself some time for regular physical activity every day.
• Finish your intense workouts at least a few hours before bedtime.
• Exercise is a good form of being tired for a good sleep.
• Exercise is one of the best menopausal insomnia treatments. 

Manage Stress

• Stress can be one reason you have restless legs during menopause.
• If you feel that stress is keeping you from getting enough quality sleep, you must adopt some stress-busting techniques to combat it.
• You can see professional help practising stress-reducing techniques like yoga, meditation, mindfulness or cognitive behavioural therapy.

Alter Your Bedding

• If you have menopausal symptoms like night sweats, you can opt for moisture-wicking sheets and sleepwear.
• You have options of a cooling mattress topper or pillow.
• Go for lightweight bedding and consider using a fan.

Cut Back on Those Lattes

• Try to reduce your caffeinated beverages like coffee, tea and lattes. Try to cut down on sugar, which can overstimulate your nervous system. You can go for herbal teas with melatonin-producing herbs. (See table in the next section)
• A drink made from Ashwagandha powder, liquorice, jatamansi (spikenard) powder, and cumin seeds regulates good sleep to beat post-menopausal insomnia. 

Be Mindful of What You Eat Before Bed

• Eating a big meal in the evening can weigh down your digestion and cause sleep disturbance.
• Noon is when the sun is highest in the sky, and your Agni, the metabolic and digestive fire, is the strongest. You can go for your largest meal during lunchtime.
• Go for a nutrient-rich, light meal such as soup or salad for dinner.
• A glass of warm milk mixed with turmeric, called Golden milk, will help you fall asleep in those who are tolerant to lactose.

Give Yourself Some Touch of Love

• Ayurvedic experts recommend massaging your arms and the soles of your feet with oils to help you fall asleep. 
• Hands and feet have pressure points called Marma points, which stimulate stress relief and healing when touched.

Get It Out of Your System

• With this busy lifestyle, your mind gets tangled with thoughts, responsibilities, and different kinds of clothes throughout the day. Journaling is an excellent way to free your mind before you hit the pillow.
• Write down all your experiences of the day, and remember to note your best experiences to give you a good feeling. If you are not in the habit of writing, you can lie down and rewind the whole day in your head.
• Listen to soft, relaxing music or Light a central candle to give your brain the balance it needs.

Breathing Exercises or Pranayama

• Shallow breathing can interfere with your ability to fall asleep and may contribute to snoring during menopause. One of the causes of shallow breathing can be anxiety. 
• Practising abdominal breathing, repeating mantras, body scan breathing, and some types of pranayama techniques from yoga can help improve sleep quality.

Practice Gratitude

• Many of us have a habit of praying or practising gratitude before bed. If you are not in the habit of praying, you can sit, relax, or lie down and think of everything and everyone you are grateful for. 
• The more you practise gratitude, the more it becomes a habit in your daily life.

Address Your Sleep Conditions

• If you have sleep conditions such as sleep apnea, restless leg syndrome, or insomnia, you must consult a healthcare professional for evaluation and treatment.

"According to Ayurveda, Kapha dosha is responsible for providing healthy sleep. But when there is an imbalance in 3 dosas, that is, when Vata and Pitta increase and kapha reduces in the menopausal age group,  insomnia arises as a problem. Then, the approach to dealing with sleep disorders is to re-balance the imbalanced doshas."

-Dr Remya Bhaskaran , Nirva Health

Apart from the above remedies, instead of popping in those sleeping pills, there are some supplements and aids that can help you fall asleep. Read on to know what those are.

Melatonin Supplements for Menopause - The Best Sleeping Aid

Now, what is Melatonin? Melatonin is a small molecule initially thought to be made only in the brain's pineal glands (a gland present at the back of your brain). Its original function is to help set the circadian rhythm, our internal clock.  When you are exposed to bright light during the daylight hours, melatonin production is suppressed.  

What happens to melatonin in menopause? 

As you age, the power of your melatonin production decreases. 

Consuming melatonin supplementation is one option to improve sleep quality and regularise your sleeping pattern.

Consult your healthcare provider to know when and how to supplement your melatonin.

But you must also know how to get them naturally if you do not want to take over-the-counter melatonin supplementation.

Medicinal Herbs and Foods High in Melatonin Content

Here's a list of foods and herbs that you can consume to your content for a good sleep. (2)

Note : Do remember to follow a healthy lifestyle when you take melatonin supplementation. You must practise good sleep hygiene, avoid stimulants and practise good physical activity.

Best Natural Sleeping Aids for Menopause and How to Take Them

Let's check out some of the other best natural sleeping aids.

Valerian Root 

The content is valeric acid and valerenol, which act on the brain's sleep-regulating centres.

What is the dosage?

A research study showed that taking 530 mg of Valerian daily for a month improves sleep quality, latency and duration. 

Magnesium

Magnesium helps calm your mind and body. Magnesium supplements help optimise the quality and quantity of your sleep. 

What is the dosage?

A dose of not more than 350 mg can be taken per your healthcare professional's advice.

Lavender

With its soothing fragrance, Lavender oil helps your brain sleep and brings calmness to your mind. This is called aroma therapy, which is extensively used to improve sleep in women. Various studies have found that lavender oil aromatherapy has effectively improved sleep disturbance symptoms.

What is the dosage?

Apply it to your body before going to bed.

Passionflower

According to research studies, taking herbal tea made with passion flowers has improved sleep quality by at least 5%. 

What is the dosage?

Sip a warm glass of this herbal tea before bed.

Glycine

Glycine is an amino acid that plays a vital role in improving sleep. Glycine helps alter the brain waves and heart rate and manage sleep apnea.

What is the dosage?

Taking glycine in pill or powder form, which can be diluted in water

Ayurvedic Medications

Ayurvedic medicines like Ashokarishta, Ashwagandha Churna and Paravala Pisti have been evaluated and found effective in both bodily and psychological problems in menopausal syndrome.

Choose the best ones in the most natural way to aid with your sleeping techniques. 

Always check what makes your body happy and stay calm. If you have any underlying health conditions, seek consultation from a healthcare professional before trying any supplement to aid your sleep.

Conclusion

Sleep disturbance is one of the naturally occurring phenomena during menopause. But in recent years, women tend to push their bodies into more disturbances with everyday life stressors. This causes situations where they face sleep disturbances. To help your body heal and naturally relax, try these unique ways to get the best quality rest every woman needs.