Perimenopause — The changes in hormones that lead to menopause can for last for months or for years — and they might just bring about quite a few uncomfortable symptoms! One of the most common (and frustrating) is sleeplessness and fatigue. According to ACOG, many women in perimenopause struggle with irregular sleep cycles, insomnia, or waking up long before your body’s standard wake up time.
What causes sleeplessness during perimenopause?
Insomnia during menopause can be the result of a variety of emotional and physical changes, including:
- Hormone changes: During perimenopause, you’ll experience both fluctuations and a gradual decrease in the production of production estrogen and progesterone, a sleep-promoting hormone. These shifting hormone levels may make your body feel unsettled, making it difficult to fall asleep.
- Hot flashes: Overheating? The surge of heat and sweat may wake you up and keep you up throughout the night.
- Irritability and mood swings: Fluctuating hormone levels and daily life stressors can lead to depression, anxiety and mood swings, which may end up keeping you awake at night as you get lost in your thoughts.
What can I do to get some rest?
If you’re experiencing perimenopause insomnia, you’re probably a bit frustrated and hoping there might be a solution. Fortunately, many of the options to aid insomnia are based on some simple changes to your routine.
- Wear light, loose clothing to bed to stay cool.
- Keep your bedroom cool and well-ventilated.
- Avoid spicy foods right before bed.
- Maintain a regular bedtime schedule that includes turning your phone and TV off early and going to bed at the same time each night.
- Exercise regularly, preferably earlier in the day to avoid a bedtime adrenaline rush.
- Avoid excessive naps and caffeine.
If you find that no matter what lifestyle changes you make you can’t seem to catch your shut-eye, talk to your provider about other alternatives, including hormones, that will help you sleep through the night.