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The 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, restful sleep into a less restful, lighter sleep. This can disturb your sleep patterns, even if gone unnoticed, and you may notice that you feel 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 experience 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 relax. You may want to try taking a few changes yourself to help with your sleep patterns.

  • try not to nap during the day
  • limit caffeine intake, especially at night
  • 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
  • avoid 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.

Introduction
Hot Flashes & Night Sweats
Sleep
Cognition & Memory
Emotions