Explore how perimenopause impacts sleep and discover effective strategies to enhance sleep quality. Learn about healthy lifestyle choices, cognitive therapy, and how the Amira app can support symptom management.
Understanding Sleep Disorders During Perimenopause
During perimenopause, women often experience sleep disturbances. Studies show that 39-47% of women face insomnia during perimenopause, and this figure rises to 35-60% post-menopause. Insomnia can manifest as difficulty falling asleep and/or staying asleep. If you're finding it harder to fall asleep or remain asleep since entering perimenopause, continue reading to explore the potential causes and solutions.
Potential Causes of Sleep Disorders During Perimenopause
Hormonal Fluctuations
During perimenopause, women’s ovaries begin to produce fewer hormones, such as estrogen and progesterone. Estrogen levels are linked to serotonin, a neurotransmitter that contributes to the feeling of happiness and prepares the body for sleep. A decrease in estrogen can disrupt these processes, leading to sleep issues including insomnia.
Hot Flashes
During menopause, estrogen and progesterone levels drop, which can make the hypothalamus, the part of the brain that regulates body temperature, more sensitive to slight changes in body temperature. Hot flashes can increase adrenaline levels, heart rate, and make it harder to fall back asleep. Learn more about managing hot flashes in our article Hot Flashes After Menopause.
Medications
Various medications can have side effects that disrupt sleep. It's important to discuss with your doctor any new medications and their potential impact on your sleep.
Other Factors
Stress, work, personal relationships, and late-night eating can also affect sleep. Consuming stimulants like coffee, tea, or alcohol late in the day can disrupt your sleep cycle as well.
Improving Sleep During Perimenopause
Healthy Lifestyle Choices
Long-term use of sleeping pills can lead to dependence and other side effects such as memory problems and sleep apnea. Therefore, these should be used temporarily and only when necessary. Here are some lifestyle changes that can help improve sleep:
- Maintain a healthy, balanced diet and avoid heavy meals in the evening.
- Limit caffeine intake, especially after 4 PM.
- Avoid smoking and limit alcohol consumption.
- Engage in regular physical activity.
- Avoid screens before bedtime, as the light can inhibit melatonin production.
- Keep your bedroom cool and dark, ideally around 18°C.
Gentle Approaches
Finding what works best for you is key. Consider trying:
- Sophrology
- Meditation
- Yoga
- Herbal remedies
- Hypnosis
These methods can help some people relax and improve sleep quality. Gentle yoga or light stretching before bed can also help calm the mind and prepare the body for sleep. For more tips, read our article on Yoga for Menopause: Benefits and Poses.
Cognitive Behavioral Therapy (CBT)
CBT focuses on changing negative thoughts and behaviors related to sleep. It is effective in reducing insomnia symptoms and can provide long-term benefits. For instance, an eight-week CBT program for perimenopausal and menopausal women has shown significant improvements in sleep quality, with effects lasting up to six months post-therapy.
Using Amira for Better Sleep
At Amira, we are currently focusing on improving perimenopausal and menopausal women’s sleep through hot flash relief with Terra. Terra predicts and preemptively cools nighttime hot flashes, enabling you to sleep soundly throughout the night.
Final Tips
Listening to your body's changing needs is crucial. Adjust your sleep schedule to match your natural rhythm and incorporate short naps or meditation breaks into your daily routine if possible. Hopefully, these tips are helpful for learning how to manage sleep disturbances and improve your overall well-being during perimenopause.
If you need further guidance, don't hesitate to reach out to us at Amira—we're here to help you navigate this journey.
