Sleep Like You Mean It (during Menopause)

NutriHelpers
Mar 31, 2024
6 min read

Updated: Apr 1, 2024

sleep | menopause | healthy living | hormones | sleep routine

Can you relate?

You’ve spent years burning the candle on both ends, grabbing quick carbs to get quick energy, starting your day with a coffee (or 3) and then crashing by the afternoon with horrible brain fog, or worse, having to push through because of responsibilities and obligations and feeling unmotivated, unhappy and just plain blah. And all of that before Menopause!!!

What’s the fastest way to start regaining energy when the tank is empty?

Sleep!

While that may sound a bit trite when you’re trying to do everything right and it just isn’t working, it’s vital that we look at our habits with brutal honesty.

We reach the point where we can’t even imagine how getting a good night's sleep is even possible anymore.

We are an incredibly sleep-deprived society. On average, we sleep less than previous generations. It's estimated that over the past half century, our nightly sleep duration has decreased by 1.5-2 hours from that of our grandparents. They slept 8-9 hours, and we are lucky to get 6-7.

How did that happen?

Simple answer: our culture rewards extremes. Long hours of work with the least amount of recovery possible. We’re pinched between work and home, technology keeps us available at all times, and as we age, we are sandwiched between our aging parents and kids. Our stress levels go through the roof. and then to get it all done, we end up being overstimulated by light, technology, sugar, pharmaceuticals (necessary and recreational), caffeine and alcohol. At some point the camel’s back isn’t going to take it anymore and that straw will simply be too much to bear.

Then our hormones start fluctuating and our sleep becomes even more erratic.

Enter Perimenopause. Those trusty little hacks that have gotten us this far just aren’t working anymore and we need some serious answers.

Did you know that 46% of women struggle with sleep during perimenopause and that number increases to over 50% during menopause. Some women can fall asleep but can't stay asleep. Others sleep but don't wake up feeling refreshed and rested. Sleep is intricately woven into the menopausal fabric. It’s there when we talk about hormone imbalances; it’s there when we look at our digestive issues; it’s there when we realize we are constantly getting sick; it’s there when we plan our workouts; it’s there when we are frustrated with our blood sugar levels; it's there when we have hot flashes and night sweats, and it’s definitely there when we are struggling with stressors such as work deadlines, family issues, financial woes and more.

So maybe it's time to take a close look at why you may be struggling to fall asleep, stay asleep or wake up feeling rested.

First, rule out sleep disorders. Do you suffer from Insomnia? Restless Leg Syndrome? Sleep Apnea? It's best to talk to your health care provider if you suspect any of these issues and to address any deficiencies.

Are you taking medications that may be affecting your sleep in some way? Again, talk to your health care professional if you think this may be the case.

Then rule out pain (such as arthritis, stiff neck and shoulder muscles) that may be making it difficult to find a comfortable sleeping position or may be waking you up during the night. Also look at digestive issues. Do you struggle with GERD? Acid reflux can make lying down extremely uncomfortable.

Once you can confidently rule out sleep disorders and can identify pain points preventing sleep, the next step may be to look closely at your sleep habits.

This all boils down to self-care and establishing a daily routine that encompasses 3 basic pillars of lasting health which revolve around movement, nourishment and mindset. All of these affect our hormones, gut health, digestion, metabolism and perspective in profound ways. We want to age with grace and optimal health, don't we? We want to have energy to spare, stable moods, a sense of calm and joy coupled with confidence and clarity, right?

Well then, mastering a sleep routine to help us achieve good quality sleep on a regular basis accelerates all of that.

Having a dependable, nightly sleep routine goes a long way in helping us become healthier, happier, and more resilient.

There is a fallout we need to acknowledge associated with less sleep, including rising obesity rates, diabetes, neurologic disorders, lower life expectancy and heart disease.

And menopause seems to amplify all of this.

Building a solid sleep hygiene protocol is often an important step in getting a better night’s sleep. It forces us to take a long, hard look at how far we’ve strayed from habits that can support the body and promote deeper, restorative sleep with fewer sleep disruptions. And now more than ever (that is, during perimenopause and menopause) we need that restorative sleep - that's when we do our best work!

When we sleep we go through 4-6 sleep cycles of REM and NREM (rapid eye movement and non-rapid eye movement) which promote cognitive function, memory consolidation and physical restoration.

What do women struggling with menopausal symptoms point to as major issues? Brain fog, poor memory, poor concentration, low motivation, low energy, and a host of physical issues. When we don't sleep well we feel the effects.

Prioritizing a consistent sleep routine you can really lean into when you're feeling overwhelmed is incredibly helpful.

Just knowing what you need to do next can restore some order to the chaos and lay a comforting path to help provide a sense of calm. We continue to discover that there are so many health benefits associated with undisruptive sleep.

Learning how to unwind at the end of the day and doing it regularly is vital because the menopausal body LOVES consistency, so….

Here are some questions to get you started:

1. Do you tend to go to bed at the same time each night?

2. Can you wake up without depending on an alarm?

3. What are your pre-bed electronics habits? That is, do you tend to watch tv or scroll on your phone in bed? Do you turn them off about an hour before you intend to go to sleep?

4. Do you do intensive workouts in the evening?

5. Do you drink caffeine or alcohol in the evening?

6. Are you properly hydrated?

7. Does your day include enough movement throughout?

8. Do you get outside every day? What does that look like? Just to get to the car or a walk in the park?

9. Do you eat in a way that nourishes your body systems so they can perform well for you?

10. Is your bedroom dark and cool? This can be important for women experiencing hot flashes.

This is just a small sample of questions to ask yourself as you become more aware of your sleep habits and to see if they are still serving you well.

You can start to see that there are many facets involved in creating a solid sleep hygiene protocol.

Spending a little time to evaluate and making sure to not hold judgment but simply see where you can shift some habits to make room for new ones can go a long way to improving your overall sleep quality.

Ready to tackle your sleep habits? Ready to explore all of the different ways to level up your nightly slumber?

Click here to grab your FREE guide: