Perimenopause is Destroying My Sleep
What is Perimenopause?
You might be wondering, 'What is perimenopause?' If so, you're lucky not to have experienced it yet — but let me fill you in. Perimenopause is the transition phase before menopause, when a woman’s body undergoes hormonal changes as estrogen and progesterone levels fluctuate. These changes can cause a variety of symptoms, including sleep disturbances, hot flashes, and mood swings.
In fact, Insomnia can be one of the first signs of perimenopause. You start noticing that it’s taking you longer to fall asleep at night or maybe you feel like your sleep is exceptionally light and easily disturbed. Add a hot flash or two in there and you’re really miserable.
How can I fix it?
I won’t sugar coat it, there is no ONE magic answer. For many women, hormone replacement therapy (HRT) helps significantly. Others either choose not to go this route or find that insomnia does not completely resolve with HRT alone. Oftentimes, it takes a collaborative approach between your care providers. First, find a super supportive physician. Next, find a psychologist who can guide you through cognitive behavioral strategies for coping.
In the meantime, start implementing these strategies:
1. Establish a Consistent Sleep Routine:
Start by getting out of bed at the same time each day, even on weekends. This helps to regulate your body’s internal clock, making you feel tired around the same time each night and making it easier to fall asleep and stay asleep.
2. Create a Relaxing Pre-Sleep Routine:
Engage in calming activities before bed, such as reading, taking a warm bath, or practicing deep breathing. This can help signal to your body that it’s time to wind down.
Avoid overly stimulating activities like watching emotional TV, doom scrolling, or doing work that could increase alertness.
3. Optimize Your Sleep Environment:
Keep Your Bedroom Cool: Menopause-related night sweats can disrupt sleep, so maintaining a cooler room temperature can help.
Block Out Light and Noise: Use blackout curtains and a white noise machine if needed. The darker and quieter the room, the easier it is to stay asleep.
Comfortable Bedding: Use breathable, moisture-wicking bedding to reduce discomfort from night sweats. Have a change of clothes next to the bed so that it requires minimal time and effort should you need a quick change.
Pro Hot Flash Tip: keep a stash of water bottles in the freezer and grab one to sit on your nightstand before bed. It is great to put on your chest or back of the neck to cool you down and a nice cold drink as it starts to melt.
4. Limit Stimulants and Alcohol:
Reduce Caffeine Intake: Avoid caffeine, especially in the afternoon and evening, as it can increase wakefulness.
Limit Alcohol: While alcohol may initially make you feel sleepy, it can disrupt sleep later in the night, leading to more wakefulness and lower sleep quality.
Both caffeine and alcohol can also increase the occurrence of hot flashes.
5. Restrict Napping:
Avoid long or late naps, as they can interfere with nighttime sleep. If you need a nap, keep it short (15-30 minutes) and take it early in the afternoon.
6. Use the Bed Only for Sleep and Intimacy:
Avoid activities like reading, working, or watching TV in bed, so your brain associates the bed only with sleep. This association can improve the ease of falling asleep.
7. Get Out of Bed if You Can’t Sleep:
If you can’t fall asleep after 20 minutes or so, get up and do a quiet, relaxing activity in another room until you feel sleepy. Lying in bed awake can create a sense of frustration that makes sleep more elusive.
8. Practice Mindfulness and Relaxation Techniques:
Techniques such as progressive muscle relaxation, deep breathing exercises, and mindfulness meditation can calm the nervous system and reduce the stress and anxiety that often accompany insomnia.
9. Exercise Regularly but Avoid Late-Night Workouts:
Regular physical activity can improve sleep quality, but exercising too close to bedtime can increase alertness. Aim to finish any vigorous activity at least 3-4 hours before bed.
10. Limit Fluid Intake in the Evening:
Drinking too much fluid before bed can lead to frequent bathroom trips, which disrupt sleep. Try to limit fluids 1-2 hours before bedtime if this a common problem for you.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
If insomnia persists, consider CBT-I, which is specifically designed to address sleep issues. It includes behavioral techniques like stimulus control and sleep restriction to build better sleep habits and improve sleep quality over time.
These strategies can help reduce the frequency of sleep disruptions and improve sleep quality, even amidst the challenges of menopause-related insomnia.
If you need additional support or are ready to get started with CBT-I, click here to schedule your free 15-minute phone consultation to get started on your journey to more restful nights!
