Why does menopause cause insomnia

Secretion of melatonin is partly influenced by estrogen and progesterone and levels decrease during the perimenopause, often compounding the problem. Sleep apnoea has been considered, in the past, as a sleeping disorder of men but that view is changing. Studies have shown that night sweats and hot flushes may be linked to increased risk of sleep apnoea, and it appears to be more common in women who have had a surgical menopause compared to natural menopause.

It may also be associated with weight gain and there is a possible role of progesterone. Progesterone has an effect on muscle activity at the back of the throat as well as stimulus for breathing, such that decline in progesterone may contribute to partial upper airway obstruction and reduced breathing drive. Sleep apnoea is not just about loud snoring and gasping.

Sleep apnoea in women can also manifest itself in other ways including headaches, insomnia, depression or anxiety and daytime fatigue. Not every woman will snore or snort loudly whilst asleep. Restless legs syndrome RLS is another symptom and women are about twice as likely as men to experience it.

Sufferers get tingling, creepy crawly sensations in their legs at night. One study of RLS patients found 69 per cent of post-menopausal women perceived their symptoms as worse than before menopause. However, it is not clear whether restless leg syndrome contributes to sleep disturbance, or if women who are not sleeping well are more aware of the problem. There are some fundamental tenets that contribute towards healthy living in general that can help you sleep well:.

However there are also times when you cannot control things and you need a little help. At all ages, hypnotics have been used for sleep disturbance, but there are specific treatments to consider for menopausal sleep disturbance. Research says yes. Carbohydrate intake was measured in several ways: glycemic index GI and glycemic load GL , measures of added sugars, starch, total carbohydrate, and dietary fiber, and specific carbohydrate-containing foods such as whole grains, processed or refined grains, whole fruits, vegetables, and dairy products.

They found that the risk of developing insomnia was greater in women with a higher-GI diet, as well as in women who included more added sugars in their diet. Added sugars included white and brown sugar, syrups, honey, and molasses. The risk of developing insomnia was lower in women who ate more whole fruits and vegetables.

The researchers accounted for and adjusted for many potentially confounding factors, including demographic education, income, marital status , behavioral smoking, alcohol, caffeine intake, physical activity , psychosocial stress, social connection , and medical factors body mass index, various medical diagnoses, hormone therapy, snoring.

The glycemic index GI is a ranking of foods on a scale from 0 to according to how much they raise blood sugar levels after eating them. High-GI foods are those that are rapidly digested, absorbed, and metabolized, and cause spikes in blood sugar and insulin levels. Some examples of high-GI foods include anything made with processed grains bread, pasta, baked goods, white rice and anything containing added sugars sugary beverages, sweets.

Researchers hypothesize that high-GI foods cause insomnia because of the rapid spike and then crash of blood sugar levels. Essentially, what goes up must come down, and after blood sugar and insulin levels peak, they tend to drop, which can cause a lot of symptoms, including awakening from sleep. The researchers of this new study cite multiple studies supporting this theory.

Endless research connects the quality of our diet with our risk for heart disease, strokes, dementia, depression, and cancer. This new research notes that diet can also impact our risk for certain sleep problems. In addition to practicing good sleep habits , here are some additional ways postmenopausal women can incorporate what we have learned from this study to sleep better and be all-around healthier :. Tips for Sleeping Better With Menopause.

What Sleep Issues Are Associated With Menopause Menopausal symptoms can vary from woman to woman and throughout perimenopause into menopause. Hot Flashes Hot flashes are sudden and unexpected sensations of heat all over the body accompanied by sweating. Insomnia Insomnia describes a chronic difficulty falling or staying asleep that occurs more than three nights a week. Sleep-Disordered Breathing Snoring and sleep apnea are more common and severe in postmeopausal women.

Other Mood and Sleep Disorders Other sleep disorders may develop during menopause, including restless legs syndrome and periodic limb movements disorder. Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. Joffe, H. Evaluation and management of sleep disturbance during the menopause transition.

Seminars in reproductive medicine, 28 5 , — Pinkerton, J. Merck Manual Consumer Version: Menopause. Lee, J. Sleep Disorders and Menopause. Journal of menopausal medicine, 25 2 , 83— Silvestri, R. Maturitas, , 30— Insomnia Womenshealth. National Heart, Lung, and Blood Institute.

American Academy of Sleep Medicine. Darien, IL. Obstructive sleep apnea and hormones - a novel insight. Archives of medical science : AMS, 13 4 , — Mirer, A. Sleep-disordered breathing and the menopausal transition among participants in the Sleep in Midlife Women Study. Menopause New York, N. Oh, C. Frontiers in neurology, 10, Neckelmann, D. Chronic insomnia as a risk factor for developing anxiety and depression.

Sleep, 30 7 , — Stepnowsky, C. Sleep and Its Disorders in Seniors. Sleep medicine clinics, 3 2 , — Polo-Kantola, P. Effect of short-term transdermal estrogen replacement therapy on sleep: a randomized, double-blind crossover trial in postmenopausal women.

Fertility and sterility, 71 5 , — Hormone Replacement Therapy. Cui, Y. Relationship between daily isoflavone intake and sleep in Japanese adults: a cross-sectional study. Insomnia and sleep disturbances caused by hot flashes leave many menopausal women tossing and turning or waking up drenched in sweat. The next day, irritability, anxiousness, fatigue, and trouble concentrating are common.

If menopause symptoms continually keep you up at night, make an appointment to see your doctor. And in the meantime, try these lifestyle changes and smart sleep strategies to rest easy.

Sleep disturbances are extremely prevalent and a challenging problem for midlife women, says Steven Goldstein, MD, professor of obstetrics and gynecology at New York University School of Medicine and president of the board of the North American Menopause Society. In fact, according to the National Sleep Foundation, 61 percent of perimenopausal and postmenopausal women report frequent bouts of insomnia.

He explains that sometimes the cause is hormonal changes related to menopause, and sometimes the problem is another age-related health condition such as incontinence or joint pain. Midlife stresses such as anxiety over work and family can also interfere with sleep.

One cause of menopause-related sleeplessness is hot flashes. Fluctuating levels of estrogen and progesterone that occur during perimenopause and menopause can cause hot flashes in about 85 percent of American women.

When they strike during the night, they can wreak havoc on sleep, explains Michael Decker, PhD, RN, an associate professor of nursing and a sleep disorder specialist at Georgia State University in Atlanta.