May 31, 2023
Discover how menopause influences sleep patterns and how to manage these changes effectively. Learn about the vital role of hormones, the importance of managing glucose levels, and practical strategies to ensure better sleep during this transitional period in a woman's life.
Menopause marks a significant transition in a woman's reproductive life, characterised by the depletion of the ovarian reserve. This cessation of monthly reproductive cycles prompts hormonal changes that have profound impacts on a woman's physiology.
One crucial aspect affected by these hormonal shifts is sleep. One of the most common menopausal symptoms is sleep disturbances, such as difficulty falling asleep and staying asleep. Good sleep is fundamental for optimal sex hormone regulation, therefore understanding and addressing sleep disturbances essential during menopause.
Hormones have a significant influence on sleep. Progesterone is a hormone that typically dominates the sleep cycle. As a woman enters menopause, levels of progesterone start to decline, often negatively impacting sleep quality. This decline can trigger periods of restlessness, intermittent waking, increased irritability, and an overall feeling of tension, leading to sleep disorders like menopause insomnia.
Oestrogen deficiency is another significant repercussion of menopause. Lowered levels of oestrogen can trigger problems such as vasomotor symptoms like night sweats and hot flashes, heightened anxiety, and increased irritation.
In particular, hot flashes and night sweats are a significant cause of sleep disturbances in menopausal women. The sudden increase in heat and excessive sweating often leads to difficulty staying asleep and discomfort multiple times each night. This can cause distress, fatigue, heightened anxiety, and overall poor sleep quality.
Another critical issue during the menopause transition is the impact of hormonal changes on glucose metabolism and insulin regulation.
Ideally, glucose levels drop to lower levels overnight, with insulin levels regulated accordingly. However, menopause often leads to increases in insulin resistance and glucose variability, which can independently impact sleep quality.
Most people can attest to the impact of psychological stress on sleep quality. Menopause can exacerbate this relationship, with physical changes like hot flashes or glucose dysregulation leading to psychological shifts including irritation, anxiety, and stress. Long-term sleep disturbance can foster sleep anxiety: a fear of not achieving a good night's sleep, which can worsen insomnia.
If you find yourself catastrophising the effects of lack of sleep, obsessing over sleep hygiene, and ruminating excessively about sleep, it may be beneficial to consider an insomnia-based cognitive behaviour therapy program (CBT-I). CBT-I, delivered online or face to face, is evidence-based and may help break this vicious cycle.
Managing sleep is crucial during menopause for maintaining a balanced nervous system, supporting body energy levels, regulating insulin and glucose pathways, and promoting brain function. If you're struggling significantly, it's worth discussing supportive treatments with your healthcare provider.
Here are ten evidence-based strategies that may help you maintain or regain good sleep during menopause:
The Vively app can also be a valuable tool for individuals navigating menopause. By assisting in the regulation of glucose levels, Vively can help manage menopause night sweats and support overall metabolic health.
The journey through menopause doesn't have to be synonymous with sleepless nights and fatigue. With the right knowledge, strategies, and tools, it's possible to effectively manage menopause-induced sleep disturbances.
Subscribe to our newsletter & join a community of 20,000+ Aussies
Discover how menopause influences sleep patterns and how to manage these changes effectively. Learn about the vital role of hormones, the importance of managing glucose levels, and practical strategies to ensure better sleep during this transitional period in a woman's life.
Menopause marks a significant transition in a woman's reproductive life, characterised by the depletion of the ovarian reserve. This cessation of monthly reproductive cycles prompts hormonal changes that have profound impacts on a woman's physiology.
One crucial aspect affected by these hormonal shifts is sleep. One of the most common menopausal symptoms is sleep disturbances, such as difficulty falling asleep and staying asleep. Good sleep is fundamental for optimal sex hormone regulation, therefore understanding and addressing sleep disturbances essential during menopause.
Hormones have a significant influence on sleep. Progesterone is a hormone that typically dominates the sleep cycle. As a woman enters menopause, levels of progesterone start to decline, often negatively impacting sleep quality. This decline can trigger periods of restlessness, intermittent waking, increased irritability, and an overall feeling of tension, leading to sleep disorders like menopause insomnia.
Oestrogen deficiency is another significant repercussion of menopause. Lowered levels of oestrogen can trigger problems such as vasomotor symptoms like night sweats and hot flashes, heightened anxiety, and increased irritation.
In particular, hot flashes and night sweats are a significant cause of sleep disturbances in menopausal women. The sudden increase in heat and excessive sweating often leads to difficulty staying asleep and discomfort multiple times each night. This can cause distress, fatigue, heightened anxiety, and overall poor sleep quality.
Another critical issue during the menopause transition is the impact of hormonal changes on glucose metabolism and insulin regulation.
Ideally, glucose levels drop to lower levels overnight, with insulin levels regulated accordingly. However, menopause often leads to increases in insulin resistance and glucose variability, which can independently impact sleep quality.
Most people can attest to the impact of psychological stress on sleep quality. Menopause can exacerbate this relationship, with physical changes like hot flashes or glucose dysregulation leading to psychological shifts including irritation, anxiety, and stress. Long-term sleep disturbance can foster sleep anxiety: a fear of not achieving a good night's sleep, which can worsen insomnia.
If you find yourself catastrophising the effects of lack of sleep, obsessing over sleep hygiene, and ruminating excessively about sleep, it may be beneficial to consider an insomnia-based cognitive behaviour therapy program (CBT-I). CBT-I, delivered online or face to face, is evidence-based and may help break this vicious cycle.
Managing sleep is crucial during menopause for maintaining a balanced nervous system, supporting body energy levels, regulating insulin and glucose pathways, and promoting brain function. If you're struggling significantly, it's worth discussing supportive treatments with your healthcare provider.
Here are ten evidence-based strategies that may help you maintain or regain good sleep during menopause:
The Vively app can also be a valuable tool for individuals navigating menopause. By assisting in the regulation of glucose levels, Vively can help manage menopause night sweats and support overall metabolic health.
The journey through menopause doesn't have to be synonymous with sleepless nights and fatigue. With the right knowledge, strategies, and tools, it's possible to effectively manage menopause-induced sleep disturbances.
Get irrefutable data about your diet and lifestyle by using your own glucose data with Vively’s CGM Program. We’re currently offering a 20% discount for our annual plan. Sign up here.
Discover how controlling your glucose levels can aid in ageing gracefully. Learn about the latest research that links glucose levels and ageing, and how Vively, a metabolic health app, can help you manage your glucose and age well.
Delve into the concept of mindful eating and discover its benefits, including improved glucose control and healthier food choices. Learn about practical strategies to implement mindful eating in your daily life.
Understand the nuances of polycystic ovary syndrome (PCOS) testing in Australia, the importance of early diagnosis, and the tests used to effectively diagnose the condition. Also, find out when these diagnostic procedures should be considered.