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Sleep! Why Perimenopause wrecks your sleep and what actually helps.
- Christine Chapman
- 3 hours ago
- 4 min read
For many women, Perimenopause arrives with a 3am wake up call. It was not on the calendar or by invitation. For some, it comes with a hot sweat. For others a racing mind, jumping form various topics to worry about. As time goes by, the idea of an 8 hour sleep becomes illusive. An already sensitive nervous system will start treating the night like something to survive, not something to rest through.
Women in Peri Menopause often feel exhausted, wired but tired. It becomes the norm. Fixed by a coffee or two we can continue to function, but can't really ever switch off. The need to "push through" only adds to an already over active nervous system and can lead to chronic fatigue. By taking a step back and looking at the science behind the body disturbances, we can gain some understanding. Understanding can lead to acceptance and finding a pathway through the difficulties.
The Science Bit: How in Perimenopause hormone shifts affect sleep.
Temperature control.
Hormones regulate our sleep and our body temperature. With decreasing oestrogen, the hypothalamus temperature control centre starts to read 'too hot' as 'normal'. A wake up - micro or macro in the night - will be enough to fragment sleep and create a gulf in sleep quality and quantity, leading to a lack of readiness the following morning. Add in elevated cortisol levels, a blood sugar swing, an insulin high or a delayed digestive system, then the natural sleep rhythm and normal body chemistry function during the night will deny the body sufficient recovery.
Natural sedative Progesterone is in short supply from around aged 35+ (or in stage 1 perimenopause) and sleep issues are one of the first symptoms of Perimenopause. Progesterone drops suddenly and dramatically and in a linear style. It also supports our "keep calm" serotonin and GABA (sleepy) neurotransmitters. 39-47% of Perimenopausal women complain of sleep problems and this deprivation is the main reason why women seek hormone therapy, beginning with Progesterone supplementation.
The Solution bit: How we can regulate for better sleep in Perimenopause
Supporting the body and mind throughout the day, not just at bedtime, will help improve sleep.
Preparing for sleep:
No drama - Prioritizing a period of downtime before bed: 45-60 mins. Accepting that sleep is a fundamental pillar of sustainable Menopausal health and signalling to the body that the day is over.
Fasting window - appropriate nutrition (protein, fibre and healthy fat) and appropriate timing (allowing a minimum of 3 hours from eating to bed time) can help avoid a cortisol rush and a 3am wake up.
Environment and room temperature - a shower and a cool dark room de sensitizes stimulation, signalling to the body that it is safe to rest.
Managing the 3am Wake up call
Accept it. It's happened. There is no benefit in getting frustrated with the body.
Allow a few minutes to observe the physical symptoms. Notice the breathing pattern and track the jumping thoughts. Learn some slow breathing techniques and if after 20 mins the mind and body are still restless, better to get up.
Do Not check a) the time, b)your phone
Do something mindless
Don't start with Bed Time
Daytime work/activity regulation - Following the natural daily circadian rhythm; get morning light exposure; scheduling realistic work hours; managing a mid afternoon dip with a reset rather than sugar and coffee.
Daily stress management. - Knowing if you are a morning person or an evening person, can really help with productivity. Learning to keep white spaces in the diary, gives chance for mini recovery.
Movement in the day - Regular intentional physical exercise not only helps you fall asleep more easily but also aids recovery, giving more energy and readiness for the next day.
Tracking and Sleep scores
You are not the only one staring at your sleep score at 6am. Over 32.4% of US adults are now tracking their sleep (Oxford Academic) and for 1 third of them, the tracking is producing more anxiety. For Perimenopausal women, if awareness goes up, so can anxiety. "Orthosomnia" is the term relating to "anxiety about perfect sleep scores", and can actually make sleep worse. Numbers reveal but cannot regulate the hormonal cortisol/insulin/oestrogen/progesterone balance. Decide if this is actually helping or not.
To Nap or not to nap?
The Nappuccino method, so named by cognitive neuroscientist and professor of sleep science Sara Mednick is a performance enhancing technique used by elite athletes, Formula 1 teams and NASA pilots and can be usefully adapted to those who have to work shifts or travel over time zones. The method:
Drink a small cup of espresso or coffee
Lie down and rest for 20-25 mins. Set a timer
Wake as the caffeine takes effect with the added boost of refreshment from the nap.
Experimenting with this method , for some, could help with preparing for an evening shift or nightwork, or simply women trying to keep going throughout a busy afternoon.
If you are in Perimenopause and are struggling with sleep and want to implement some structure into your routine, then why not book a call, so you can chat openly about how best to personally rest and restore our body and mind through sleep in Perimenopause.
References:
Menstruation through the Lifecycle: Nicole Jardin. Third Age Woman. Burrell Education.
Rest: Third Age Woman: Jenny Burrell. Burrell Education
Fix Your Period: Nicole Jardin
The Wellbeing Advantage: Dr Janine van Someren
Take a Nap! Change your life: the scientific plan to make you smarter, healthier and more productive. Mednick, S.C., & Ehrman, M (2006). Workman Publishing
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