Menopause Series: Sleep
The Facts & Cause
Sleep disruptions are the 2nd most common complaint (after hot flashes) during perimenopause & menopause.
This can manifest as difficulty falling asleep or staying asleep.
These disruptions in sleep during perimenopause & menopause are due to a combination of:
Disruption of sleep centers of brain due to drop in progesterone and estradiol
Altered circadian rhythm due to drop in estradiol
Reduced melatonin
Impaired ability to cope with stress
Sleep disturbing symptoms such as hot flashes, bladder frequency, restless legs & sleep apnea
High histamine during the high estrogen stage of perimenopause
The Solution
Lifestyle for Improved Sleep
Reduce or quit alcohol — alcohol impairs sleep and can worsen hot flashes
Careful with caffeine — caffeine is a stimulant. Stick with one in the am, but don’t drink the afternoon
Eat iron rich foods — such as meat, esp. if you are having heavy periods because iron deficiency can cause insomnia
Soothe your nervous system — try yoga, acupuncture, protein in the am and hot bath at night
Improve sleep hygiene — movement and outdoor light during the day, relaxing bedtime routine, and maintain a cool dark bedroom
Acupuncture as Treatment
Large systematic reviews & meta analysis of several studies show that acupuncture is very effective for insomnia compared to pharmacological treatments. https://pubmed.ncbi.nlm.nih.gov/34049475/
