Insomnia and menopause: how to get back to sleep?

Your periods have stopped, and with them, your ability to fall asleep easily. For some time now, you've been tossing and turning in bed, wondering, waking up in the middle of the night... in short, you're suffering from insomnia. Did you know? Insomnia is one of the little-known symptoms of menopause. Little publicized and under-reported, it has a significant impact on the quality of life of people going through menopause. Why do we suffer from insomnia during menopause? How can we get back to sleep during menopause? Much more than an e-shop, Gapianne supports women through the different stages of their intimate lives: menopause is an important one. In this article on insomnia and menopause, we answer all your questions about sleep disorders related to menopause.

Why do we have insomnia during menopause?

Insomnia and sleep disturbances are among the most common symptoms of perimenopause and menopause. This is partly because they are a consequence of the hormonal fluctuations that occur during perimenopause and menopause, and partly because they are linked to various menopausal symptoms.

Our hormones are playing tricks on us

Perimenopause is the period during which menstruation gradually ceases. This period can last from two to four years, depending on the person who menstruates, and can result in cycles that are very irregular in duration and intensity. This is due to declining sex hormone levels that do not always reach sufficient levels to trigger ovulation: the cycle is disrupted. And beyond the cycle, the entire body is disrupted, to the point of generating insomnia and sleep disorders.

When the menstrual cycle has finally stopped, the levels of sex hormones in the body of menstruating people are particularly low. This significantly affects the sleep cycle and can lead to insomnia and sleep disturbances. Indeed, insomnia during menopause is linked to the decline in estradiol, the most abundant of the estrogens, which is generally accompanied by a reduction in the secretion of the sleep hormone, melatonin.

Our other symptoms prevent us from falling asleep

Beyond these hormonal fluctuations that impact the quality of sleep during perimenopause and then menopause, the other culprits of insomnia in menopausal people are none other than the various menopausal symptoms! Pelvic, joint and muscle pain, mood and stress fluctuations, hot flashes, vaginal dryness : all of these common menopausal symptoms can prevent you from getting to sleep!

What are the health consequences of insomnia during menopause?

Insomnia and sleep disorders directly result in fatigue during menopause and an impact on quality of life. More seriously, chronic insomnia also increases the risk of serious illnesses such as cardiovascular disease and cancer.

Impact on fatigue and quality of life

The most direct consequence of insomnia and sleep disturbances during menopause is fatigue. Many menopausal people report experiencing severe fatigue. If it persists and becomes chronic, this fatigue can significantly impact your quality of daily life. Difficulty concentrating, difficulty keeping up a pace, and maintaining a consistent mood... The consequences of severe fatigue can be difficult to manage and cope with, both for you and your loved ones.

Increased risk of serious illnesses

Furthermore, insomnia during menopause and, more broadly, sleep cycle disorders can increase the risk of developing serious illnesses.

Proven increase in cardiovascular risk

According to a 2017 meta-analysis (the most detailed type of scientific study because it is based on other scientific studies), researchers at China Medical University (Shenyang, China) indicated that the risks of developing heart disease and stroke were increased by 27% in people suffering from insomnia. Difficulties sleeping and unrefreshing nights, for their part, increase the risks by 11% and 18% respectively.

Unproven increase in cancer risk

You may have heard that lack of sleep can also increase the risk of developing cancer. It's not that clear: sleep disturbances—insomnia, light sleep, and unrefreshing nights—have a heterogeneous relationship with the risk of cancer incidence and cancer mortality. While periods of daytime sleepiness are most often associated with an increased risk of developing cancer, no association has been observed, to date, between insomnia symptoms and cancer mortality. Therefore, it's difficult to say that insomnia would be the cause of an increased risk of cancer. In short: stop feeling guilty! ♥️

When should I worry, how can I get help?

Insomnia, like sleep disturbances (light sleep, nighttime awakenings, feeling unrested in the morning), is a symptom of menopause. Like fatigue, insomnia is not an obvious symptom to seek medical help about: having trouble falling asleep, feeling tired, or tossing and turning in bed is routine for many of us! So when should we be concerned? What is the “limit”?

When to consult for insomnia during menopause?

If you suffer from insomnia and sleep disturbances during menopause , our recommendation is to consult a doctor .

If insomnia during menopause is affecting your quality of life: are you no longer able to keep up with the pace of your life because of accumulated fatigue? Are you unable to sleep despite extreme fatigue? Are you feeling stressed by this situation to the point that it's making you a little depressed? Consult, you are justified ♥️. Furthermore, don't hesitate to consult if the situation changes suddenly: if you have always slept immediately and you are no longer able to fall asleep, this may also be a reason for consultation.

Who to consult?

The first person to consult if you are experiencing sleep problems during menopause is your primary care physician. They will ask you about your symptoms and ensure that your insomnia is related to menopause and not to another condition or other menopausal symptoms . They may also order other tests to refine their diagnosis before suggesting treatments and solutions.

What natural treatments can help you get back to sleep?

To get back to sleep in cases of insomnia related to menopause , there are several natural solutions to try. A small disclaimer: “natural” does not mean “good for your health.” In other words, before using these natural treatments, talk to your doctor and/or pharmacist—particularly to check that there is no risk of drug interaction with other treatments.

Plants

Herbs—valerian, hops, chamomile, etc.—can help you fall asleep. They have different effects (soothing, relaxing, sedative), and when combined, they can really help. More generally, herbs can help relieve menopause-related symptoms.

You can take herbs in different forms to help you sleep, including two ways:

• In capsule form, as a course of food supplements, in order to benefit from their relaxing effects on a daily basis.
• In the form of herbal tea, to be taken before going to bed as a ritual to help you fall asleep.

I want this infusion for sleep

CBD

Cannabidiol (CBD) is a molecule derived from the flowers of one of the hemp subspecies that works by interacting with the body's endocannabinoid system. Some people are very sensitive to it, others less so. We've therefore chosen to offer you products with and without CBD to give you the choice based on your preferences.

CBD acts on several levels in the body – regulating mood and stress, reducing pain and increasing relationships – making it a valuable ally against insomnia.

As with plants, it is possible to take CBD in two quite different ways, for different effects:

• As a treatment, take CBD oil daily. This provides your body with a cannabinoid supplement to help it function better over the long term. As with dietary supplement treatments, we recommend taking CBD oil for three months to benefit from its long-term effects.

• In the form of CBD herbal tea, to be consumed in the evening, to benefit from the immediate effects of CBD and help you fall asleep.

⭐ Did you know? CBD is never as effective as when combined with a fat (it increases its bioavailability, which means the body assimilates it better!). This is why CBD oil is interesting. As for CBD herbal teas, for even more indulgence and effectiveness, add a little milk to boost its effect!

Therapeutic monitoring

Although natural, perimenopause, the period that heralds menopause, is a transitional time in a woman's life. It physically represents aging, and for some women, it can correspond to a mourning process, that of fertility and motherhood. This period of searching for meaning can lead to a real soul-searching and many questions.

If you are feeling particularly stressed or anxious, it is possible that your mental health is affected and that this is impacting the quality of your sleep and causing your insomnia.

That's why taking care of your mental health, particularly by contacting a psychologist, can be a natural solution to your insomnia and sleep disorders related to menopause. To help you choose your professional, we offer a directory of healthcare professionals favored by our community.

Drug treatments for insomnia during menopause

In addition to natural treatments, there are medications available to help you get back to sleep during menopause. Your doctor may prescribe these if natural treatments aren't effective for you or if they feel it's necessary. Here's some additional information about them.

Melatonin

Melatonin is called the sleep hormone: produced naturally by our bodies, it regulates our biological rhythms. Low melatonin levels (often caused by low sex hormone levels) can lead to insomnia and sleep disturbances. This is why supplementation may be beneficial.

The melatonin you can take as a supplement is a synthetic hormone—hence why it cannot be considered a “natural” treatment—but it remains a well-tolerated treatment and most often without contraindications. It is a treatment often recommended by doctors and pharmacists as a first resort for insomnia. Melatonin can even be obtained without a prescription, but we recommend that you seek advice from your pharmacist.

Sleeping pills

Sleeping pills are medications that promote sleep. They facilitate falling asleep and can even ensure the maintenance of deep sleep if their duration of action is long enough. In France, the most prescribed sleeping pills are part of the benzodiazepine family.

These medications are only available with a prescription from your doctor. Since their effects can be negative in the long term, they are generally prescribed for short periods of time, less than 28 days, to treat occasional insomnia.

Hormone therapy for menopause (HTM)

The goal of menopausal hormone therapy (MHT) is to counteract the causes of menopausal symptoms. It combines the action of estrogen and progestin to address the decline in levels of both hormones during menopause.

This treatment is prescribed when menopausal symptoms have a significant impact on your health and quality of life. It carries risks and requires careful consideration and decision-making with your doctor, based on the severity of your symptoms and your health. Before any prescription is issued, a medical assessment, a complete clinical examination, and a mammogram are performed. In France, only 6% of women take HRT, according to Inserm.

Interest in processing

Menopausal hormone therapy has proven effective in reducing the main symptoms of menopause (hot flashes, night sweats, fatigue, and genitourinary disorders), reducing bone risks, and increasing the life expectancy of postmenopausal women. Taking MHT has been associated with a 30% reduction in overall mortality in postmenopausal women treated between the ages of 50 and 60.

Limits and risks of processing

Highly criticized in 2002 following the publication of the American WHI (Women Health Study) which demonstrated its risks, HRT took time to be re-evaluated and rehabilitated. Today, and in its French application, the benefit-risk ratio of HRT is now positive. However, there are contraindications to its prescription and it is essential to re-evaluate HRT every year as part of a follow-up with your doctor.