How long does menopause insomnia last? 10 Tips for Better sleep during menopause.
A lot of women struggle with sleep during menopause, either not getting enough, not being able to fall asleep, or not being able to stay asleep.
I also have my fair share of sleep troublest even I don’t have hot flashes. Loss of estrogen affects my sleep and brings with it other symptoms.
For sanity’s sake and to keep my job I had to make a conscious effort to improve my sleep quality.
I’ve done some research, tried a few things, and documented my experience, of dealing with the ups and downs of hormones wrecking sleep during menopause, here.
- Are your lost on what to do?
- Has your doctor been helpful in getting to the underlying cause (estrogen, progesterone?) rather than sleeping pills?
- Do you feel frustrated and so tired?
I know how it feels.
I live in Canada and my family doctor has to follow a public healthcare guide. And because I don’t have hot flashes she prescribed me sleeping pills and told me that they prescribe HRT (Hormonal Replacement Therapy) only when you have a bad case of hot flashes (I don’t) and even then, only for a year. So I can’t fix the root cause of my insomnia.
I can’t afford a menopausal specialist want $500 just to get in her program and that covers nothing but acceptance to be treated.
So, I had to take the matter in my own hands.
Over time lack of sleep takes a toll on your health. The obvious result will be tiredness and sleepiness which lead to forgetfulness.
I almost lost my job forgetting to close one of the front doors overnight. And this accident made me look at natural remedies to treat sleepless nights.
Other symptoms of insomnia affecting my life:
- Anxiety
- Irritability
- Feel stressed all the time
- Have a hard time focusing and paying attention
- Have difficulty remembering things, words or stay on task
- Do more errors
- Increase in headache
- Upset stomach
How Does Menopause Affect Your Sleep?
During menopause, we go through hormone change and/or hot flashes. If your symptoms are severe doctor may prescribe medicine or supplements to control hormonal changes, and this can contribute to insomnia also.
Lack or excess of estrogen interferes with the production of melatonin and will trigger insomnia. Also, cortisol will increase with prolonged insomnia because of the strain poor sleep puts on the body. Consistently high levels of cortisol can lead to adrenal fatigue which can also worsen insomnia.
It’s never ending cycle.
How Long Does Menopause Insomnia Last During Menopause?
Do you wonder if your insomnia will go away after menopause and you will sleep better once again?
During menopause, women go through hormonal changes. Insomnia will last as long as the body has low levels of estrogen. Hormonal replacement therapy (HRT) and a healthy lifestyle can help with insomnia.
You heard about estrogen level decrease with menopause, but did you hear about melatonin level decrease AFTER menopause? I didn’t until I started to do research for this article.
“Postmenopausal women usually complain of difficulty in falling asleep as well as awakenings in the middle of the night and early in the morning. Although these sleep complaints in menopause can be multifactorial (poor sleep hygiene, depression, primary sleep disorders, sleep-disordered breathing, fibromyalgia), decreased melatonin secretion and the disturbance of the circadian oscillator system are also of substantial relevance, both with regard to the sleep-disturbing symptoms and to the direct impairment of sleep regulation.
These sleep problems have been treated by hormone supplementation with melatonin, by improving sleep hygiene, hormone replacement therapy with combinations of estrogen and gestagens, and using other interventions for treating advanced age diseases such as hypertension, diabetes, osteoarthritis, pain management, etc. … The endogenous secretion of melatonin decreases with aging across genders and, among women, menopause is associated with a significant reduction of melatonin levels. … These changes are typically associated with further decreases in melatonin levels and also by deteriorations in the circadian system, “- source
10 Proven Tips for Better Sleep During Menopause
Before you reach for a sleeping pill prescribed by doctors, try these natural tips.
I have noticed a real improvement; I fall asleep faster and wake less often. Overall my sleep routine habits are working.
Try what listed below, even if it sound crazy and silly. Try it before you decide on a lasting option.
You’ll be surprised what some of these 10 suggestions can do!
1. Stop Your Afternoon Coffee Break:
Caffeine affects people differently, but if tossing and turning correlates to your afternoon coffee run, start by experimenting with the latest time you ingest caffeinated products (chocolate and broccoli sprouts included).
I stop to drink coffee after 12 p.m. and I drink only decaffeinated tea after 4 p.m. Implementing this habit vastly improved my chance of falling asleep quickly at bedtime.
2. Block Blue Light After 6 – 7 P.M.:
I don’t think it’s realistic for most of us to turn off TV, computers, and cellphones in the evening and read books instead. Does anyone do it nowadays???
However, the blue light from tech devices tricks your mind into thinking it’s the day, so it’s either turn off gadgets or use a blue light blocking glasses. Not cheap blue-blocking glasses from Amazon, but the more expansive once that PROVEN to block 100% of blue light.
Yes, I am talking about wearing the red or orange lens glasses in the house that are not quite yet socially acceptable to most people yet.
RELATED ARTICLE: BON CHARGE VS Amazon blue light blocking glasses comparison.
I opted for a blue light-blocking glasses SLEEP+ from BON CHARGE. They block 100% of blue light. I put them on after 6 p.m. and it works like a charm for me. I saw a result within 3 days (the average is 7 days).
I RECOMMEND them to you without any hesitation.
They are not cheap, but you can find a good deal around holidays. I purchased mine 40% off during Christmas.
They do distort color a little bit; you will not notice it watching TV as much as using a cellphone, but the benefits are much greater. I get used to it within a few days and don’t mind it anymore.
You can also order them with prescription lenses.
“In humans, the circadian rhythm of melatonin released from the pineal gland is highly synchronized with the habitual hours of sleep … To improve sleep quality in postmenopausal women, a fixed wake cycle with adequate sleep hours is necessary.
Our bodies operate off of rhythms, and our sleep cycles are not exempt from these patterns. Before LED light was invented, people would fall asleep with the sunset and wake up with the sunrise, causing a natural rhythm in the body to occur. Our bodies still need to follow this natural rhythm of producing melatonin in the evening.
During (sunset) and serotonin during the daylight to fall asleep. So, if we can align our bodies with these cycles by using some simple tips, then we can find sleep easily and stay asleep through the night.” – (source)
RELATED ARTICLE: Why Blue Light Glasses are Best Natural Remedy for Insomnia.
#3 Have A Sleep Routine:
Finding the ultimate sleep routine is important for your overall health. Taking time to wind down in the night can help you prep your body and mind for a good night’s sleep.
Try to stick to the same time to go to sleep and wake up all 7 days a week.
HOW IT WORKS: Your body will respond to a routine and naturally will start to relax at the same time, benefiting you in better sleep during menopause.
My routine is to pour water in a glass (I drink it first thing in the morning), brush my teeth, take worm shover, put on my pajamas, and turn on my humidifier. I do exactly the same thing every single night.
I have daily reminders on my phone for 9 p.m. to start to plan my next day and get ready for the night.
#4 Have A Snack:
Tart cherries, goji berries, eggs, milk, honey, nuts, and dairy are great late evening snacks or light dinner after the evening shift. Just do not eat too much, hand full of nuts and dry fruits will be enough. I personally not a big fan of milk and honey.
You can drink cherry tart or goji berries juice instead.
WHY IT WORKS: Tart cherries, goji berries, eggs, milk, honey, nuts, and dairy are natural sources of melatonin and may help with sleep quality. (source)
Our melatonin level during menopause needs all the help it can get!
#5 Hide the Light:
See if the light from electronics, alarm clocks, and streetlamps – prevent deep sleep. Cover up anything that’s contributing to light pollution.
You can opt for a sleep mask for extra protection from light. Invest in room darkening drapes like the super popular NICETOWN Blackout Curtain Blinds on Amazon, and cover up with a duct tape or towel any small source of light.
I turn around my clock🕑 radio away from my face to prevent its glow from directly hitting my face and leave my cellphone📴 to charge in another room.
#6 Find the Right Temperature:
I am one of the lucky people that never really experienced hot flashes. But I noticed that I sleep better in a cooler room. Depending on the season I will have a ceiling fan on, plus I leave the window open a crack.
Reducing the temperature in my bedroom allows me to snuggle deep inside my blanket and I love it.
The best temperature for helping you get proper sleep is somewhere between 65 and 72 degrees (or 18 – 22 °C).
#7 Deep Breathing:
If You wake up in the middle of the night and your mind is raising, and you cannot fall back to sleep, try this.
I lay on my back with my hands spread in a relaxation pose and then take three deep breathes concentrating on filling up with the air lower part of the lungs, then the middle, and then the top. Keep the breath for 3-5 seconds and exhale.
Sometimes I have to repeat it, but usually, it helps. My problem is to remember to actually do it. Usually, I will lay awake for an hour or two before I remember this trick.
You can see in the video below another breathing technique. I didn’t try it yet, but you may like it.
#8 Put Away the Wine:
Put away the wine. Nightcaps equal restless sleep.
Unfortunately, stress and depression related to menopause trigger alcohol abuse in many women. And many of us (me included) have a glass as an aphrodisiac to get in a “mood”. 😉❤
HOW IT WORKS: Abnormal melatonin blood levels characteristic of circadian disruption is found in human alcoholics. The mechanism by which alcohol affects melatonin secretion is yet unclear. (source)
#9 Wear Socks to Bed:
I do it sometimes only in the winter. Socks worm my always cold feet and help me to fall asleep, but then I wake you in the middle of the night because I am too hot. If wearing socks to bed doesn’t appeal to you, wear something extra warm on your feet before going to sleep, like insulated sleepers or wool socks.
Some say that wearing socks can also decrease the chance of night sweat and hot flushes as there is better temperature control occurring while you sleep.
I don’t have hot flashes yet to attest to it, but there is no harm in trying.
If you decide to try it, you can apply a thick layer of Vaseline all over your feet to moisturize them at the same time. You can use cotton socks, but this one on Amazon I like more.
WHY IT WORKS: Socks and gloves warm the blood vessels in your limbs heat up and become bigger. This call “Vasodilation.” When this happens, it sends a message to the brain that it’s time for sleep. (source)
SIDE NOTE: You can use a hot water bottle (easy to kick out later), an extra blanket (also easy to kick out later), or even let your cat sleep on your feet (not that easy to get read of later 😉).
#10 Try A Natural Remedy:
Many people swear by supplements melatonin and valerian for helping them get to sleep naturally.
Melatonin is a hormone that regulates the sleep/wake cycle, valerian helps you to relax and to fall asleep, both can be taken orally.
Below is a video published by Health Line which explains what melatonin is, the benefits, and risks of taking it, and what you need to think about.
It’s recommended to take melatonin 1-2 hours before sleep, giving it time to be released into the body to start doing its job. Most won’t feel any effect until at least 30 minutes after taking it, be patient.
If I wake up during the night, I prefer to take valerian to help me fall back to sleep as opposed to melatonin.
Melatonin is classified as a dietary supplement – not a drug or vitamin. Because of this, melatonin doesn’t go through the same tough guidelines and testing as medication by the U.S. Food and Drug Administration. When browsing for your “emergency” stash of melatonin, look for a “USP Verified” mark, which indicates that the tablets and formulation meet the requirements of the U.S. Pharmacopeial Convention. Like what’s seen on the right side of this bottle.
Nature Made Melatonin 3mg Tablets (Click to see on Amazon)
Questions and Answers about Melatonin.
Does melatonin help you stay asleep all night?
Melatonin itself won’t knock you out. It simply lets your body know that it’s nighttime so you can relax and fall asleep easier.
Does sleep get better after menopause?
Sleep after menopause will not get better. To improve sleep after menopause you have to keep maintaining melatonin levels and healthy sleep hygiene.
What are the negative effects of melatonin?
Melatonin is safe to use, however, it can cause some side effects including headache, short-term feelings of depression, daytime sleepiness, dizziness, stomach cramps, and irritability. Do not drive or use machinery for four to five hours after taking melatonin.
Is it harmful to take melatonin every night?
It is safe to take melatonin supplements every night, but they can interfere with some prescription medications and may cause side effects such as a headache. Melatonin is a natural hormone that play role in your sleep-wake cycle. It is synthesized mainly by the pineal gland located in the brain. Melatonin is released in response to darkness and is suppressed by light.
Is 10 mg of melatonin too much?
It’s important to note that there isn’t a “safe” dosage of melatonin. Generally, an adult dose is thought to be between 1 and 5 mg found to be most effective. Doses near 30 mg are ineffective. However, people’s sensitivity to it can vary, making some more prone to side effects at lower doses than others. For people with metabolic syndrome, the melatonin dose could be higher, as much as 50 mg – 100 mg per day. – see the first resource I linked at the end of the article.
How long does it take for melatonin 5 mg to kick in?
In general, you should take melatonin 30 to 60 minutes before bedtime. It typically takes 30 minutes to start working. Melatonin can stay in your body for about 5 hours, though it depends on factors like your age and overall health status.
Other Useful Sleep Tips to Get Better Sleep During Menopause
There are a few other things in regard to sleep.
CURL YOUR TOES: This trick is known as progressive muscle relaxation and it’s worth giving a shot.
Write me in a comment if you heard about it before. It sounds like a very silly thing to do.😊
When you are snuggled into your bed and ready to go to sleep, but can’t;
- slowly curl your toes,
- hold them curled for about 5-10 seconds (take a deep breath),
- then release (exhale),
- repeat for about 10 minutes.
Your feet will fill great after it, almost as if you had a foot massage.
If curling toes didn’t help you can continue with other muscles.
Take a deep breath, squeeze the muscle and release. Start by curling your toes, then work your way up to your head by moving from feet, calves, thighs, entire legs, stomach, buttocks, chest, arms, shoulders, neck, and face.
ROLL YOUR EYES: It’s a simple yet powerful technique to help you to fall asleep during menopause.
When lying on your back, try to relax your muscles and simply roll your eyes (with your eyes closed). It will make you feel dizzy almost instantly and your body naturally will start to drift to sleep.
WHY IT WORKS: Rolling your eyes in a particular way triggers your brain to release the natural sleep hormone melatonin. Making this movement while in bed can put you into relaxed state of mind.
HAVE A NOTEPAD BY YOUR BED:
Simply writing something down while in bed stops your brain from having to “remember it” and that helps to relax.
LISTEN TO SLEEP MUSIC OR MEDITATIVE STORIES:
You can choose your favorite from hundreds available on YouTube.
EAT AN EARLIER DINNER: Going to sleep with a full stomach can make lying down uncomfortable. Go with an earlier, lighter dinner.
SOOTHE WITH SMELL: Lavender and tea tree oil are soothing scents, add a few drops of these essential oils to your sheets.
Sleep is so important to our overall well-being. If you aren’t getting a good night’s sleep, don’t assume it will improve on its own as you age because let me tell you, it doesn’t. You must take an active approach to improve sleep quality.
I suggest trying each of the tips above and finding the combinations that work for you. You will not only benefit from a more restful sleep but you will wake up refreshed and ready for the day.
GOT A QUESTION?
Do you have any questions about [post topic]? Let me know in the comments!
I would love to hear from you! Have a fabulous week and take care!
Irina Nikitina – Founder of Modern Fifty TV
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RESOURCES and RESEARCH:
SLEEP, MELATONIN, and the MENOPAUSAL TRANSITION: What are the links? Levels of melatonin decrease during menopause and possible health consequences.
Sleep Problems and Menopause: What Can I Do? – National Institute on Aging
SLEEP and MELATONIN STUDY: The study of the blue light and green light looked into testing different frequencies of light and how they disrupted melatonin production. Action Spectrum for Melatonin Regulation in Humans; Evidence for a Novel Circadian Photoreceptor.
WEIGHT GAIN AND INSULIN RESISTANCE: This study in 2017 shows that exposure to nocturnal blue light leads to insulin resistance, glucose intolerance, and metabolic dysfunction. A single night of light exposure acutely hormonal and metabolic responses in healthy participants.
BLUE LIGHT CAN NEGATIVELY AFFECT OUR MOOD AND BEHAVIOUR: Exposure to blue light after sunset can increase our vulnerability to issues such as low mood, stress, anxiety, depression, and Seasonal Affective Disorder (SAD). The timing of light exposure affects mood and brain circuits.
Disclosure: The content on this website is meant to be informative in nature, but it should not be taken as medical advice. The content of this article is not intended for use in the diagnosis, prevention, and/or treatment of health problems. Always speak with your doctor or a certified medical professional before making any changes to your lifestyle, diet, exercise routine, or taking any supplements.