Insomnia and menopause: how to get back to sleep?

Your period has stopped and with it, your ability to fall asleep easily. For some time now, you've been tossing and turning in your 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 highlighted and publicized, they have a strong impact on the quality of life of menopausal people. Why do we suffer from insomnia during menopause? How to get back to sleep after 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 linked to menopause.

What you must remember

• Insomnia during menopause is linked to hormonal fluctuations and menopausal symptoms that prevent you from falling asleep (hot flashes, night sweats, etc.)
• Insomnia during menopause affects your quality of life and can increase the risk of serious illness
• It is important to worry about your insomnia from the moment it impacts your quality of life and you suffer from it. Consult a doctor.
• Several non-drug responses to insomnia exist: plants, CBD and therapeutic monitoring
• Melatonin, sleeping pills and menopause hormone treatment may also be prescribed by your doctor if insomnia persists.

Why do we have insomnia during menopause?

Insomnia and trouble sleeping are some of the most common symptoms of perimenopause and menopause. This, on the one hand because they are a consequence of the hormonal fluctuations which take place during perimenopause and menopause, and on the other hand because they are linked to the different menopausal symptoms.

Our hormones play tricks on us

Perimenopause corresponds to the period during which menstruation gradually stops. The latter can last two to four years, depending on the menstruating person, and can result in very irregular cycles in duration and intensity. The fault is falling levels of sex hormones which do not each time reach sufficient levels to trigger ovulation: the cycle is disrupted. And beyond the cycle, the whole body is disturbed, to the point of generating insomnia and sleep disorders.

When the menstrual cycle has permanently stopped, the levels of sex hormones in the bodies of menstruating people are particularly low. However, this strongly affects the sleep cycle and can lead to insomnia and sleep disorders. Indeed, insomnia during menopause is linked to the drop in estradiol, the most abundant hormone of estrogen, which is generally accompanied by a reduction in the secretion of the sleep hormone, melatonin.

Our other symptoms keep us from falling asleep

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

What are the health consequences of insomnia during menopause?

Insomnia and sleep disorders have a direct consequence of fatigue during menopause and an impact on quality of life. More serious, chronic insomnia also increases the risk of serious illnesses such as cardiovascular diseases and cancers.

Impact on fatigue and quality of life

The most direct consequence of insomnia and sleep disorders during menopause is fatigue. Many postmenopausal people report suffering from great fatigue. Fatigue which, if it persists and becomes chronic, can have a strong impact on your quality of life on a daily basis. Trouble concentrating, difficulty keeping pace and maintaining a constant mood... The consequences of severe fatigue can be difficult to manage and live with, for you and your loved ones.

Increased risk of serious illness

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

Proven increase in cardiovascular risk

According to a meta-analysis published in 2017 (the finest type of scientific study because it is based on other scientific studies) researchers from China Medical University (Shenyang, China) indicated that the risks of developing a disease heart rate and stroke were increased by 27% in people with insomnia. Sleeping complications and non-restorative nights 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 as clear as that: sleep disorders – insomnia, light sleep and non-restorative nights – have a heterogeneous link with the risk of cancer incidence and cancer mortality. While daytime sleepiness is most often associated with an increased risk of developing cancer, no association has yet been observed between insomnia symptoms and cancer mortality. Also, it is difficult to say that insomnia would be the cause of an increased risk of cancer. In short: feel free of guilt! ♥️

When should I worry, how can I get help?

Insomnia, as well as sleep disorders (light sleep, waking up at night, feeling of not being rested in the morning), are a symptom of menopause. Like fatigue, insomnia is not a symptom that is easy to seek advice on: having trouble falling asleep, feeling tired or tossing and turning in bed is routine for many of us! So when should we worry? 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 seek medical attention .

If insomnia during menopause impacts your quality of life: are you no longer able to keep up with the rhythm of your life because of stored fatigue? Can't sleep despite extreme fatigue? Do you feel stressed by this situation to the point that it makes you a little depressed? Consult, you are legit ♥️. Furthermore, do not 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 doctor. He will ask you about your symptoms and will ensure that your insomnia is indeed linked to menopause and not to another pathology or other menopausal symptoms . He may also prescribe other tests to refine his diagnosis before offering you treatments and solutions.

What natural treatments to get back to sleep?

To get back to sleep in the event of insomnia linked to menopause , there are different natural solutions to try. 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

Plants – valerian, hops, chamomile, etc. – can help you get to sleep. They have different effects (soothing, relaxing, sedative) and, when combined, they can really help you. More generally, plants can help relieve your symptoms related to menopause.

You can take plants in different forms to help you sleep and in particular in two ways:

• In capsule form, as a food supplement, to benefit from their relaxing effects on a daily basis.
• In the form of herbal tea, to take before going to bed as a ritual to help you fall asleep.

I want this herbal tea for sleep >

CBD

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

CBD acts on several levels on 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:

• In the form of a cure, by taking CBD oil daily. This provides your body with a cannabinoid supplement to help it function better in the long term. As with dietary supplement treatments, we recommend that you take CBD oil for three months to benefit from its long-term effects.

• In the form of CBD herbal tea, to consume 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 it is combined with a fat (it increases its bioavailability which means that the body assimilates it better!). This is why CBD oil is interesting. As for CBD herbal teas, for even more deliciousness and effectiveness, add a little milk to boost its effect!

Therapeutic monitoring

Although natural, perimenopause, this period which announces menopause, is a period of transition in a woman's life. It physically represents aging and, for some women, it can correspond to mourning, that of fertility and motherhood. This period of search for meaning can lead to real questioning and many questions.

If you feel particularly stressed or anxious, your mental health may be affected and this may impact the quality of your sleep and cause insomnia.

This is why taking care of your mental health, in particular by contacting a psychologist, can represent a natural solution to your insomnia and sleep problems linked to menopause. To help you select your professional, we offer a directory of healthcare professionals popular with our community.

Drug treatments for insomnia during menopause

In addition to natural treatments, there are medicinal treatments to help you get back to sleep during menopause. Your doctor may prescribe them to you if natural treatments are not effective for you or if he thinks it is necessary. Here is additional information about them.

Melatonin

Melatonin is called the sleep hormone: produced naturally by our body, it is what regulates our biological rhythms. Low melatonin levels (often caused by low sex hormone levels) can lead to insomnia and sleep problems. This is why it can be interesting to supplement.

The melatonin that you can take to supplement yourself is a synthetic hormone – hence the fact that it cannot be considered a “natural” treatment – ​​but it remains a well-tolerated treatment and most often has no contraindications. . It is a treatment often recommended by doctors and pharmacists as a first resort against insomnia. Melatonin can even be dispensed without a prescription but we recommend that you seek advice from your pharmacist.

Sleeping pills

Sleeping pills are medications that make it easier to sleep. They make it easier to fall asleep and can even guarantee 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 on medical prescription, as prescribed by your attending physician. Their effects can be negative in the long term, they are generally prescribed for short periods, less than 28 days, to treat occasional insomnia.

Hormonal treatment for menopause (THM)

The goal of menopausal hormonal treatment (MHT) is to counteract the sources of menopausal symptoms. It combines the action of estrogen and progestin to respond to the drop in the levels of these two hormones during menopause.

This treatment is prescribed when the symptoms of menopause have a significant impact on your health and quality of life. Indeed, it carries risks and requires careful consideration and a decision in agreement with your doctor based on the intensity of your symptoms and your state of health. Before any prescription, a medical assessment, a complete clinical examination and a mammogram are carried out. In France, only 6% of women take THM according to Inserm.

Benefit of the treatment

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

Limitations and risks of treatment

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