SYMPTOMS
Sleep disturbance is a common problem of perimenopause, and sleep deprivation may worsen other menopausal symptoms.
We know that hormonal changes are a factor in sleep problems at perimenopause, and not just sex hormones… other hormones including melatonin, prolactin and cortisol are also involved. But hormones are not the complete story; many aspects of a woman’s life and physical health will impact on her sleep quality, such as:
Watch our live Facebook workshop below as Dr Kelly Teagle discusses sleep problems, and what we can do about them:
Sleep disorders, eg. Obstructive Sleep Apnoea (OSA), circadian rhythm disorders, parasomnias, restless legs, etc.
Studies show that sleep difficulties are uniquely linked with menopausal stage and changes in hormones, over and above the effects of age or culture.
Sudden or earlier menopause is associated with more severe symptom.
The strongest predictor of menopausal sleep problems is a history of pre-menopausal insomnia.
Well, besides the obvious (feeling tired) there are a number of screening tools you could try (More details in our free downloadable Sleep Guide). Discuss the results with your GP:
Sleep Apnea screening: STOP BANG
Global Sleep Assessment Questionnaire
Epworth Sleepiness Scale
If you suffer from severe sleep problems and don’t have any improvement after the following measures then ask your GP for a referral to a sleep specialist.
First-line (non-pharmacological)
Cognitive Behavioural Therapy for Insomnia (CBT-I): Current guidelines suggest cognitive behavioural therapy is the first-line treatment for insomnia. This may be complemented with short-term pharmacological intervention addressing hot flushes and night sweats, including hormonal or non-hormonal therapie
Medications GPs may consider:
Use cautiously or avoid
Sleep hygiene simply means optimising your chances of getting a good night’s sleep. General sleep hygiene advice includes avoiding caffeine after midday, getting some vigorous exercise during the day so that you are tired at night and avoiding blue-lit screens in the two hours prior to sleep. If you do need to use your computer in the evenings it’s a good idea to red-shift the screen so it’s less stimulating to your brain. You can download an App like f.lux if you computer doesn’t have this function built in.
Here is a list of things you should know about good sleep habits from the Sleep Health Foundation:
Many things can help you have a better night's sleep Relax for an hour before going to bed If you're not asleep after 20 minutes, go to another room until you feel tired again Keep distracting things out of the bedroom Most adults of all ages need 7-9 hours of sleep a day Keep regular times for going to bed and getting up Avoid going to bed on a full or empty stomach Many poor sleepers spend too long in bed Getting some sunlight during the day An evening nap can make it hard to sleep at night If you can’t find the right health professional to treat your perimenopausal symptoms then book a telehealth consultation with a female WellFemme menopause doctor.
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