biggest factor is disrupted and abnormal sleep processes for perimenopausal
and menopausal women is the experience of hot
flashes and night sweats. Night sweats and hot flashes will arouse you from a deep,
sleep into a less restful, lighter sleep. This can disturb your
sleep patterns, even if gone unnoticed, and you may notice that
more tired and lest rested throughout the day. If you experience
a hot flash before bed, you might have trouble falling asleep because
you are irritated or feel clammy or anxious about experiencing
night sweats. In fact, many perimenopausal and menopausal women
insomnia and difficulty falling asleep due to irritability, anxiety
and stress caused by other symptoms.
Some women in perimenopause
and menopause experience incontinence and the frequent urge to
urinate. This can interrupt sleep patterns,
if you need to make many trips to the bathroom throughout the night.
Overall, with everything that’s going on in your body during
these years, it’s a wonder you get a wink of sleep. For most
women at this stage, life is calming down, the children and family
may be settled and the career may be secure, or retirement may
privilege relaxation. So, it’s really an inconvenience to
experience biological factors that make it difficult to sleep or
may want to try taking a few changes yourself to help with your
- try not to nap during the day
- limit caffeine intake, especially
- get exercise each day
- avoid smoking
- sleep in a room with a cool temperature
- wear light, breathable
clothes to sleep
- follow a routine, establish a “bedtime”
- try relaxation
techniques before bed, such as warm baths or meditation
excessive amounts of alcohol
If your sleep disruption persists,
its okay to talk to your provider about options for treatment.
Sleep disruption can be a frustrating
and distracting affliction that interferes with your ability
to feel aware and healthy throughout the day.
Click below to read about related topics.
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