Sleep disturbance is the second most common symptom of perimenopause, after hot flushes. During perimenopause many women struggle with getting to sleep, staying asleep or both.
Interestingly, once she has reached menopause sleep trouble is more likely to be waking too early.
So, what causes these sleep troubles?
There is no one answer to this question.
Sleep disturbance is caused by a combination of factors including:
high histamine that may occur when fluctuating oestrogen levels are high,
a shift in the sleep centres of the brain that occurs as a result of declining hormone levels.
stress
other symptoms such as hot flushes, restless leg syndrome and frequent urination.
reduced melatonin and more..
5 Ways that you can improve your sleep:
1. Practice good sleep hygiene: good bedtime routine, avoid blue light in the evening, make sure your bedroom is cool and dark.
2. Reduce or avoid alcohol: alcohol may worsen hot flushes and can affect sleep quality
3. Limit your caffeine: have your coffee in the morning and avoid stimulants in the afternoon
4. Spend time outside during the daylight: support serotonin production which helps to make more melatonin (your sleep hormone)
5. Make sure you plenty of eat iron-rich foods: iron deficiency can cause insomnia.
If you are struggling with sleep disturbance or other symptoms of perimenopause and menopause, book in for a free 10 minute Discovery Call to find out how I can help.