Menopause Insomnia: Understanding Causes and Effective Remedies

Menopause insomnia is one of the most disruptive menopause symptoms that women experience. No sleep can be frustrating, demoralising and leave you simply drained. Many women also find themselves wide awake at 3am (hello cortisol!)

Sadly, a poor night's sleep will spill over into the day. It brings fatigue, exhaustion, mood changes and a lack of vitality. When we have good quality sleep we access that deep healing rest that is crucial for health and restoration.

However, if you are experiencing menopause insomnia, don't feel discouraged. In this post, we'll cover the strategies to help you wake up feeling refreshed and revitalised every day.

Understanding Menopause-Related Sleep Issues

Menopause insomnia is caused by a number of reasons, which is why there is no one size fits all answer. I see many women go down the rabbit hole of menopause and sleep supplements. In reality these aren't going to make much of a difference. Improving sleep means identifying the root causes of the disturbance so you can take steps to address it. 

Why menopause insomnia might affect you:

1. Hormonal fluctuations: Estrogen and progesterone help regulate sleep patterns.  Their imbalance can disrupt the natural sleep-wake cycle. It’s thought that estrogen helps move magnesium into tissues, which is crucial for catalysing the synthesis of important sleep neurotransmitters, including melatonin, the sleep hormone.

2. Vasomotor symptoms: Sudden surges of heat, such as hot flashes (or flushes) can occur multiple times throughout the night, leading to discomfort, sweating and awakenings.

3. Physical Symptoms: Joint pain, headaches and urinary issues can make it difficult to find a comfortable sleeping position or stay asleep throughout the night.

4. Psychological Factors: Stress, anxiety and mood swings can affect sleep patterns. Coming to terms with life changes such as empty nest syndrome or career transitions can also keep you awake at night. 

5. Sleep Disorders: Sleep apnea or restless legs syndrome can make it difficult to sleep through the night.

Now we've looked at the causes it's time to look at some things we can do to improve that menopause insomnia.

Create a Sleep-Friendly Environment

A sleep-friendly bedroom can help combat menopause insomnia so try these simple tips:

1. Be cool: your body's temperature naturally drops as you drift off to sleep. Set your thermostat to a cooler temperature (around 60-67°F or 15-19°C) to support this process. Choose breathable fabrics such as cotton or bamboo for bedding materials and nightclothes.

2. Make it dark: melatonin, the hormone that signals the body that it’s ready for sleep, is made in the pineal gland, which only works in the dark. Install blackout curtains or blinds, or use an eye mask to block out light.

3. Turn down the noise: use earplugs or play soothing sounds from nature to block out unwanted noises. Having a peaceful atmosphere will make sleeping easier.

4. Put down the devices: avoid using devices such as smartphones, tablets, and TVs at least an hour before bedtime. The blue light emitted by screens can interfere with your body's production of melatonin. You can also buy glasses that filter out blue light. However, it's a good idea to limit screen time and let your mind relax.

5. Tidy up: a clutter-free environment promotes a sense of calm and relaxation. It can help clear your mind and also signal to your brain that it's time to prepare for sleep. 

6. Have a closing ceremony: a regular bedtime routine will signal to your body that it's time to sleep. Calming activities such as reading a book, practicing gentle yoga or meditation or journalling can all form part of this ritual.

Make Lifestyle Changes 

Forming good habits and making positive lifestyle changes are key to getting a good sleep. Here are some ideas:

1. Cultivate a regular sleep schedule: your body and your brain love routine. Go to bed and wake up at the same time every day (even on weekends!) This will help regulate your body's internal clock (the circadian rhythm). 

2. Manage stress: examine the sources of stress in your life and take steps to reduce or eliminate it. Tools such as mindfulness, meditation, deep breathing, progressive muscle relaxation and gentle yoga can all help bring the body into the parasympathetic tone (rest and digest). Also, we all know people that drain our time and emotions so restricting their access to you can help reduce stress levels. 

3. Exercise: moderate exercise during the day can help you fall asleep faster and enjoy deeper, more restful sleep. However, be mindful of vigorous exercise in the evening as this may spike the stress hormone cortisol in your body. This should be low in the evening otherwise it will keep you awake. 

Look At Your Nutrition 

What we eat and having good gut health is key to a good night's sleep. 95% of the body's serotonin is made in the gut, which is needed for melatonin synthesis as well as for a good mood! Bear these in mind:

1. Choose foods that promote better sleep:

Melatonin-rich foods: tart cherries, almonds, walnuts, and bananas.

Magnesium-rich foods (promotes relaxation): spinach, kale, pumpkin seeds, and whole grains

Tryptophan-containing foods (helps produce serotonin): turkey, chicken, dairy products, tofu, and nuts.

2. Avoid foods that disrupt sleep:

Caffeine: this has a half life of six hours. So if you drink a cup of coffee at midday you still have a quarter of the caffeine in your system at 9pm. Avoid coffee, tea and fizzy drinks such as cola or energy drinks after lunch. Be aware that those with artificial sweeteners will disrupt the gut biome.

Heavy or spicy meals: eating these close to bedtime can lead to indigestion and discomfort. Aim for lighter, easily digestible meals. Be aware that spicy foods can contribute to hot flashes and night sweats.

Sugar and refined carbohydrates: these can cause spikes and crashes in blood sugar levels, leading to energy fluctuations and potential sleep disturbances. Sugar is also very heating in the body so avoid if you experience vasometer symptoms. 

Natural Remedies and Supplements

Many of us try natural remedies and supplements for sleep issues. However, you will never out-supplement your lifestyle choices. It's a far better use of your time, energy (and money) to look at your lifestyle. I tried supplements and they made no difference. Eventually I realised that making lifestyle changes was the key. Although it takes a bit of detective work (and self-honesty), in the long term it's worth it.

Key Takeaways

I hope you've found some useful information in your quest to overcome menopause insomnia. In summary, here are the key takeaways to improve your sleep:

1. Create a comfortable sleep environment such as a cool, dark and quiet room.

2. Incorporate lifestyle changes such as a regular sleep schedule and effective stress management.

3. Look at nutrition and avoid stimulants such as caffeine close to bedtime.

4. Understand that supplements will never override lifestyle choices so be a detective so you can identify root causes and address those instead.

My Ultimate Menopause Sleep Guide

You can find out more in my free downloadable eBook. It is packed with information and tips about sleep. Learn how you can optimise your day so that you sleep through the night. Find out more here.