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Sleep Disorders
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Studies show that lack of sleep leads to decreased function in the daytime, including lack of concentration, irritability, and a weaker immune system. For women undergoing menopause, this can be even more devastating as they are dealing with shifting hormone levels, which are often the root of their sleep problems, as well as all the stresses of adult life. |
The rate of sleep apnea jumps sharply after menopause, affecting 9% of postmenopausal women. |
Fortunately, sleep disorders can be managed and even treated. Keep reading to learn all about sleep disorders: what they are, what causes them, who is at risk, and how to treat them.
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About Sleep Disorders
On average, a healthy adult needs approximately 7-8 hours of undisturbed sleep per night.
Yet many women do not receive the proper amount. Those with sleep disorders experience the persistent problem of going without the recommended amount of uninterrupted sleep, leading to a weakened immune system, increased anxiety, and a worsening of pre-existing medical conditions.
This may also have a strain on business or personal relationships, and cause emotional disturbances. Women wake up more often during the night and as a result are tired and can´t concentrate during the day. The sleep cycle is highly important to maintain a healthy demeanor and immune system; and sleep disorders throw this into disarray. |
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Symptoms of Sleep Disorders
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Sleep disorders can encompass a variety of symptoms and conditions; however, there are certain warning signs that are fairly common. If experiencing any of the following, the existence of one or more sleep disorders is likely.
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Types of Sleep Disorders
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There is a wide variety of sleep disorders. Recent Gallup poll estimates that there are 65 million sufferers of the 70-80 types of sleep disorders that exist. As people age, there is a tendency to get less sleep in general, as well as less time spent in the deepest, most beneficial periods of the sleep cycle.
For menopausal women, the most commonly reported sleep disorders are insomnia, sleep apnea, snoring, narcolepsy, and restless leg syndrome. |
The numbers
Approximately 16% of postmenopausal women report having trouble falling asleep, and 41% report waking up frequently during the night. |
Menopause Symptoms Related to Sleep Disorders
The results of symptoms caused by these sleep disorders are often closely correlated to other symptoms of menopause. For example, night sweats, the nighttime version of hot flashes, can disrupt sleep patterns by causing a woman to awaken several times during the night. Sleep disorders can also lead to further depression and anxiety, which may make sleep difficult. This can cause a vicious circle of lack of sleep, fatigue, and other unpleasant symptoms of menopause.
Effects of Sleep Disorders
While it is possible to suffer from sleep disorders such as sleep apnea and be completely unaware of this during the evening, these interruptions in a woman´s sleeping patterns will surely have a noticeable effect on her daily life. Below is a list of common effects of sleep disorders:
Striking data
The rate of insomnia rises among women at a rate of 40% during the transitional period of menopause to post-menopause. |
• Reduced capacity for learning, speech, and
memory.
• Inability to concentrate on daily tasks.
• Higher chance of car accidents.
• Tendency towards weight gain.
• Weakened immune system.
• Damage to business and/or personal relationships.
• Increased irritability.
• Depression/fatigue. |
Click on the following link to learn more about sleep disorders, or continue reading to find out about the likely causes of sleep disorders.
Causes of Sleep Disorders
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The primary reason why a woman may develop sleep disorders during menopause relates to the hormonal fluctuations that are taking place within her body. Declining levels of hormones, specifically of estrogen and progesterone, affect a woman in myriad ways, one being sleep disorders.
Estrogen and progesterone´s effects on sleep
As mentioned above, estrogen and progesterone affect sleep. Dropping levels of either hormone can cause sleep disorders, although each one affects in different ways. The information below specifies how estrogen and progesterone affect sleep, so please continue reading to understand better how hormonal fluctuations causes sleep disorders.
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How a decline in estrogen affects sleep:
- Slows down the intake and secondary production of magnesium, a mineral that helps muscles to relax.
- Linked to hot flashes and night sweats which interrupt sleep cycle.
- Linked to sleep apnea, disturbing breathing during the night.
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How a decline in progesterone affects sleep:
- Progesterone has a sleep-inducing effect. When levels decline, the ability to fall asleep soundly does as well.
- Linked to insomnia, and inability to fall asleep promptly.
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Although hormonal imbalance is generally the root cause of sleep disorders during menopause, a woman´s psychology can also play a part in her sleep disorders.
Psychological Causes of Sleep Disorders
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During the years leading up to menopause, a woman must undergo a great deal of changes involving her body which can lead to feelings of anxiety, depression, and stress.
Anxiety is linked to an inability to fall asleep, while depression has been known to cause early morning awakening. |
Psychological Disruptions
• Depression
• Anxiety
• Stressful work situations
• Relationship problems
• Financial issues
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Problems at work or issue in interpersonal relationships can add to stress levels and make it difficult to relax enough to obtain a full night of rest. This can cause insomnia or other sleep disorders. The typical woman oftentimes has an extremely hectic schedule, balancing her family along with multiple other responsibilities, which can lead to little time for sleep.
Other Risk Factors for Sleep Disorders
Some women are more prone to sleep disorders than others. Below is a list of risk factors that can make a woman more susceptible to sleep disorders:
• Obesity
• High blood pressure
• Age
• Use of caffeine/nicotine
• Use of drugs/alcohol
• Inactivity/lack of exercise
• Working rotating/night shifts
Click here to learn more about the causes of sleep disorders, or continue reading below to find out the panoply of treatment options for sleep disorders.
Treatments for Sleep Disorders
There is no denying about the importance of a good night of sleep, yet unfortunately for many menopausal women, this is not a reality. As sleep disorders during menopause are commonly caused by hormonal fluctuations, three approaches can be considered for treating irregular periods: (1) lifestyle changes, (2) alternative medicine, and (3) drugs and surgery. Keep reading to learn more about these three possible approaches.
Lifestyle Changes to Promote Sleep:
This primary level of treatment involves the least amount of risk, though conversely it requires the highest amount of self discipline. Many times some simple changes in lifestyle can reap huge benefits in fighting sleep disorders.
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Sleep disorders can be a result of other common menopausal symptoms such as night sweats or anxiety. This may lead to fatigue during the daytime, and difficulty with normal daily tasks. In this case the importance of a good night´s sleep cannot be stressed enough. Simple changes such as exercising, practicing stress relief techniques, cutting out caffeine and alcohol, and using the bedroom only for sleep, can all be helpful. |
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If these simple lifestyle changes are not enough however and a women is still suffering from sleep disorders, she may want to move on to the next level of treatment, alternative medicine. Oftentimes a combination of both levels is the most effective approach.
Alternative Medicine:
If symptoms of sleep disorders persist, women may turn to the world of natural medicine in the pursuit of relief and a good night of sleep. Therapies such as massage, aromatherapy and |
Tips for a Good Night of Sleep
• Go to bed only when sleepy.
• Sleep only in the bedroom.
• Get up at the same time each morning.
• Discontinue caffeine and nicotine.
• Exercise daily.
• Avoid alcohol.
• Limit fluid intake in the evening.
• Practice relaxation techniques.
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hypnosis have been found to bring some women relief as they help in inducing a calm state of mind, making it easier to fall asleep. In addition, herbal supplements can be a good option for treating sleep disorders.
If still suffering from sleep disorders, women may turn to the third, most drastic option, of pharmaceutical relief.
Pharmaceutical Options:
Various prescription sleep aids are available on the market, such as Ambien, diphenhydramine (Sominex), doxylamine (Unisom), and others. While these may be effective in the short term to get to sleep, in the long run they can cause dependence and don´t promote the healthy REM sleep that is so necessary for healthy mind and body function.
If symptoms are at the level of severity that a woman is still considering this final option, it is wise to speak to a healthcare professional for guidance.
Click on the following link to read more specifics about each of the treatments for sleep disorders in order to learn how to alleviate sleep disorders in a safe and effective way.
Sources:
- Breus, Michael. "Menopause and Sleep." MedicineNet.
- Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
- Walsleben, Joyce M.D. "Ask the sleep expert: menopause and insomnia." National Sleep Foundation.
- "Your Guide to Healthy Sleep." National Institute of Health, April 2006.
Return to home page and learn more about the 34 Menopause Symptoms.
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