Sleep disorders during the menopause: This can help you

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Table of contents

1. Sleep disorders during the perimenopause
2. Causes of sleep disorders
3. Oestrogen conversion as a cause
4. Hot flushes and sweats as sleep interrupters
5. A relaxed night thanks to good sleep hygiene
6. The individual evening routine
7. Sleep better through regular exercise
8. The influence of nutrition on our sleep
9. Keeping a sleep diary
10. Herbal alternatives to sleeping pills

Sleep problems can affect anyone in the course of life - whether it's due to excitement before an important day or because of a full moon night that was too bright. However, sleep disorders in women are no exception, especially during the menopause: in fact, 40 to 60 percent of women suffer from too little or poor sleep.

In the following article, we therefore take a closer look at the causes of sleep disorders during the menopause and explain

1. why sleep disorders are particularly severeduring the perimenopause
2. what the causes are.
3. what helpful methods there are that you can use to prevent sleep disorders during the menopause

So there's no need to worry at night: with our tips, you'll be well prepared for a restful night - even during the menopause.

You often experience sleep disorders particularly intensely during the perimenopause

During the menopause, the hormones in a woman's body dance the tango. However, as both oestrogen (female sex hormone) and progesterone (male sex hormone) have an effect on our sleep rhythm, sleep disorders during the menopause are nothing unusual - but they should not become chronic.

But when do we actually start talking about chronic sleep disorders? A week of poor sleep is unpleasant, but completely normal. The situation is different when ...

1. ... problems falling asleep or sleeping through the night extend over several months,
2. ... you are still tired in the morning and
3. ... the tiredness does not disappear over the course of the day.

This is generally referred to as chronic sleep disorders. If this occurs during the perimenopause - i.e. between the ages of 45 and 55 - then it is most likely to be a sleep disorder caused by hormonal fluctuations during the menopause.

These are the causes of insomnia during the menopause

The reasons for insomnia during the menopause are complex. The restless nights are often caused by hormonal factors. The main triggers are

1. a falling oestrogen level and
2. a drop in progesterone production in the woman's body.

But how exactly does this change in hormone status affect your sleep rhythm? You can find out more about this in the next section.

The oestrogen change is a cause of poor sleep

One of the most common causes of sleep disorders in menopausal women is reduced oestrogen levels. The production of the female hormone decreases during the menopause. However, oestrogen performs important functions relating to sleep and the woman's psyche.

1. On the one hand, a falling oestrogen level influences the time it takes to fall asleep and stay asleep.¹
2. On the other hand, too little oestrogen hormone promotes hot flushes and night sweats.²

However, there are also other factors that may cause you to sleep less well during the menopause, including

1. reduced progesterone production: the sex hormone progesterone is also produced less and less in the body during the perimenopause phase.³ According to studies, progesterone is said to have a relaxing, anxiety-relieving and sleep-promoting effect on the nerves and psyche.⁴
2. Stress: External factors such as the fact that the children are leaving home ... or the absence of a period lead to stress in some women. In the evening and especially at night, some find it difficult to switch off.

Night-time hot flushes and sweats can also disrupt your sleep cycle

Sweats during the menopause - for example during the day - are often not particularly pleasant. If these sudden outbreaks of sweating occur at night, this often leads not only to discomfort but also to problems falling asleep. The good news is that you can do something about these hot flushes during the menopause by taking appropriate measures. Below you can read our most effective tips for a peaceful night and a relaxed perimenopausal phase of life.

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A relaxing night thanks to good sleep hygiene

Let's take a deep breath, because the menopause doesn't necessarily have to be associated with sleep disorders. If you ever notice them and ask yourself: "I have insomnia, what can I do?", then you could create an important prerequisite for restful sleep with the rules of good sleep hygiene. These are the rules:

1. create relaxing evening routines
2. exercise regularly
3. eat a balanced diet
4. keep a sleep diary
5. avoid alcohol and caffeinated drinks in the hours before going to bed if possible
6. air your bedroom regularly, preferably directly before going to bed
7. put your cell phone away before going to bed
8. Avoid eating late at night
9. Always go to bed at the same time if possible

Make use of valuable plant substances, such as those contained in the herbal supplements from our Feelgood Shop. You can use these to support your body with symptoms during the menopause.

Create your own individual evening routine for a better night's sleep

Evening routines are a very simple and easy-to-implement method of calming your body and mind. These routines signal to your mind and body that it's time for bed. The regularity of these routines ensures that your body finds a clear rhythm.

Such sleep-promoting rituals can include, for example

1. meditating before going to bed
2. special breathing exercises in the evening
3. reading a book
4. Giving yourself a foot massage with lavender essential oil

Support your sleep cycle with regular exercise

Regular exercise - preferably in the fresh air - supports good, healthy sleep. Exercise gives your body a good workout, making it easier for it to return to a resting state in the evening. However, it is important that exercise does not take place directly before bedtime, as your body needs a certain amount of time to recover afterwards.

Regular exercise: yes. But not immediately before going to bed. There should be at least three hours between exercise and bedtime.

A balanced diet for better sleep quality

Studies confirm that a balanced diet can improve the quality of your sleep.⁵ This includes, for example

1. Vegetables
2. fruit
3. Wholemeal products
4. nuts
5. pulses
6. fish
7. Olive oil⁶

The Mediterranean diet seems to be particularly good for promoting sleep. However, you should not only pay attention to what you eat, but also when and how much you eat.

In the interests of good sleep quality, you should therefore

1. not eat late meals directly before going to bed and
2. only eat smaller portions in the evening.

Keep a sleep diary

If you experience restless nights from time to time, a sleep diary can help. You can enter the following points and information in a sleep diary, for example

1. what you ate in the evening
2. evening routines
3. duration of sleep
4. whether and/or how often you wake up at night
5. dreams
6. how you feel in the morning

The advantage of a sleep diary is that it allows you to draw conclusions about

1. which aspects of your daily routine may be affecting the quality of your sleep and
2. what you could change for a restful sleep.

Seek professional treatment

Your heart is racing, nightly hot flushes and night sweats are keeping you awake and nothing really seems to help?

If you suffer from extreme sleep disorders during the menopause and even good sleep hygiene has not had the desired effect, you should seek support from your doctor.

Together you can determine whether, for example, behavioral therapy, hormone replacement therapy or sleeping pills are an option for treatment.

Herbal remedies can be an alternative to sleeping pills

A gentle method to support your body on the way to healthy and restful sleep is the herbal remedies for the menopause available in our Feelgood Shop, for example the product Meno Balance.

This purely natural preparation contains vitamins and nutrients that are important for a healthy quality of sleep and a strengthened body during the menopause. These include, for example:

1. Vitamin B1 and biotin: both contribute to the normal functioning of the nervous system and the psyche.
2. Vitamin B6: This vitamin contributes to the reduction of tiredness and to normal hormonal activity.

The preparation also contains valuable plant extracts from monk's pepper⁷ and evening primrose oil⁸which are said to have positive properties in connection with the prevention of menopausal symptoms.

The advantages of herbal preparations over sleeping pills are obvious. Herbal remedies

1. are 100 percent natural and hormone-free and

2. pose no risk of addiction.

The result is a double plus for your well-being.

Scientific sources