“Sleep issues become more common and
worsen during perimenopause to postmenopause,
when women report the most sleep problems”.1
Umbrella
What may the Sleep Umbrella include?
Depending on the Source (DotS) this Umbrella may include:
- Insomnia
- Insufficient Sleep
- Sleep Apnea
- Sleep Changes/Difficulties/Disturbances/Problems/Symptoms
- Sleep Disorders
- Snoring
- Unsatisfactory Sleep
How Much Sleep Do We Need?
How much sleep do we need?
In Brain Basics: Understanding Sleep – How Much Sleep Do We Need? the (United States) National Institute of Neurological Disorders and Stroke elaborate on:
“Your need for sleep and your sleep patterns change as you age, but this varies significantly across individuals of the same age. There is no magic “number of sleep hours” that works for everybody of the same age. Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development (especially of the brain). School-age children and teens on average need about 9.5 hours of sleep per night. Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter, and interrupted by multiple awakenings. Older people are also more likely to take medications that interfere with sleep”.2
Menopause
Is there an association between menopause and sleep?
In Menopause and Sleep the (United States) National Sleep Foundation (NSF) note:
“On average, around 12 percent of women experience sleep complaints. As women age into their late 40s to early 50s, that number increases dramatically to 40 percent. Sleep issues become more common and worsen during perimenopause to postmenopause, when women report the most sleep problems”.3
In Menopause and Sleep: What Sleep Issues Are Associated With Menopause? the NSF also note:
The most common sleep problems reported by women going through menopause include hot flashes, insomnia, sleep-disordered breathing, and other mood and sleep disorders”.4
In Managing Your Symptoms: Managing Sleep Disturbance the (Australian) Jean Hailes for Women’s Health (JH) also note:
“It’s common to experience sleep disturbance during menopause. Around 25% of women aged 50–64 years have sleep problems. Menopausal symptoms, sleep habits and other lifestyle factors can make it hard to get a good night’s sleep”.5
Other Factors
Apart from menopause, what other factors may cause sleep disturbance?
In Menopause FAQ: Menopause Symptoms – A. Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause? the North American Menopause Society (NAMS) elaborate on:
“A. Some women report sleep disturbances (insomnia) around the time of menopause, and women and their healthcare providers sometimes attribute sleep disturbances to menopause. However, there are many reasons for sleep disturbances besides night sweats (simply, hot flashes at night)”.6
The NAMS also explain:
“Your sleep disturbances may be caused by factors that affect many women beginning at midlife, such as sleep-disordered breathing (known as sleep apnea), restless legs syndrome, stress, anxiety, depression, painful chronic illnesses, and even some medications”.7
Insomnia
What is insomnia?
DotS the definition of insomnia may vary. In Insomnia: What Is? the NHLBI’s definition is:
“Insomnia is a common sleep disorder. With insomnia, you may have trouble falling asleep, staying asleep, or getting good quality sleep. This happens even if you have the time and the right environment to sleep well. Insomnia can get in the way of your daily activities and may make you feel sleepy during the day”.8
Sleep Apnea
What is sleep apnea?
DotS the definition of sleep apnea may vary. In Sleep Apnea: What Is Sleep Apnea? the NHLBI’s definition is:
Restless Legs Syndrome
What is Restless Legs Syndrome (RLS)?
In Symptoms & Diagnosis: How Do I Know If I Have RLS? the (United States) Restless Legs Syndrome Foundation elaborate on:
Where may I find a RLS Symptom Diary?
In Symptoms & Diagnosis: RLS Symptom Diary you may find the RLS Symptom Diary.
Alcohol
Is there an association between alcohol and insufficient sleep?
In Alcohol and Sleep: How Alcohol Affects Your Sleep Pattern the (United Kingdom) Drinkaware.co.uk note:
Some people may find alcohol helps them get to sleep initially, but this is outweighed by the negative effect on sleep quality through the night.
The alcohol in your system will mean you spend less time in the important Rapid Eye Movement (REM) stage of sleep, with the end result that you wake up feeling less refreshed. Even just a couple of drinks will have an effect”.11
Treatments
What are some sleep treatments?
According to the NAMS:
“Any treatment should first focus on improving your sleep routine—use regular hours to sleep each night, avoid getting too warm while sleeping, avoid stimulants such as caffeine and dark chocolate”.12
Sleeping Pills
Are sleeping pills a short-term solution?
The JH note:
“Sleep medications (e.g. benzodiazepines or stilnox) may be prescribed for short-term use. However, these medications may cause you to become too dependent on them so they should be taken with care. Speak to your doctor for more information”.13
Concern or Not
Is insufficient sleep a concern?
In Sleep and Sleep Disorders the (United States) Centers for Disease Control and Prevention (CDC) explain:
“A third of US adults report that they usually get less than the recommended amount of sleep. Not getting enough sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression—that threaten our nation’s health. Not getting enough sleep can lead to motor vehicle crashes and mistakes at work, which cause a lot of injury and disability each year. Getting enough sleep is not a luxury—it is something people need for good health. Sleep disorders can also increase a person’s risk of health problems. However, these disorders can be diagnosed and treated, bringing relief to those who suffer from them”.14
Health Care Provider
What if insufficient sleep is making me tired, irritable or moody?
If insufficient sleep is making you tired, irritable or moody it may be in your best interest to choose to talk to your health care provider about this. The NAMS encourage us to seek help explaining:
“When lifestyle changes fail to alleviate sleep disturbances, your clinician may want to refer you to a sleep center to rule out sleep-related disorders before initiating prescription treatment. If your sleep disturbance is related solely to hot flashes, hormone therapy may help”.15
Health Topics A-Z
Where may I find Health Topics A-Z related to Sleep?
In Health Topics A-Z you may find:
Links
Where may I find Links related to Sleep?
Your Country may have Links similar to:
Links
This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.New or Updated
- Alcohol and Sleep
- Cognitive Behavioral Therapy for Insomnia (CBT-1)
- Mayo Clinic Minute: Managing Sleep During Menopause [18 October 2023] [+ Video Courtesy: Mayo Clinic News Network]
- Mayo Clinic Q and A: 5 Ways To Get Better Sleep
- Webinars: Previous – To Sleep, Perchance To Dream
- Why Am I Still Tired After a Good Night’s Sleep?
- Alcohol and Sleep
- Ambien: Is Dependence A Concern?
- BMS TV: Sleep
- Brain Basics: Understanding Sleep
- Cognitive Behavioral Therapy for Insomnia (CBT-1)
- Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms
- Daily Sleep Diary
- Dr. Susan Kok – Sleep and Menopause
- Eyes Wide Shut: How Caffeine Can Affect Your Sleep
- Females and Insomnia: How Hormones Impact Sleep At Every Stage of Life
- Get Enough Sleep
- Healthier Sleep In Adults
- Healthy Sleep Tips
- Healthy Sleep Tips for Women
- Here’s What Happens When You Don’t Get Enough Sleep (and How Much You Really Need A Night)
- Hot Flashes
- Hot Flashes
- Hot Flashes: What Can I Do? [+ Video: What Are the Signs and Symptoms of Menopause?]
- How Long Can You Go Without Sleep?
- How Many Hours of Sleep Are Enough for Good Health?
- How To Cope With Sleep Problems
- How To Fall Asleep Fast
- How To Find Relief for Hot Flashes At Night
- How To Get the Most Out of Napping
- How Much Sleep Keeps Cognitive Decline At Bay?
- How Sleep Deprivation Can Cause Inflammation
- How To Sleep When Your World Is Falling Apart
- I Forgot To Ask the Doctor – E9: The Menopause: Can Every Woman That Wants It Have HRT?
- Insomnia
- Insomnia
- Insomnia
- Insomnia and Women
- Insomnia: How Do I Stay Asleep?
- Insomnia: What Is
- Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Signs and Symptoms [+ Video: Talking Menopause With Your GP]
- Learning To Cope With Hot Flashes
- Managing Your Symptoms: Managing Sleep Disturbance
- Mayo Clinic Minute: Managing Sleep During Menopause [+ Video]
- Mayo Clinic Minute: What Are the Benefits, Risks of Sleeping With Melatonin Gummies? [+ Video]
- Mayo Clinic Minute: What Is the Best Sleeping Position? [+ Video Courtesy: Mayo Clinic News Network]
- Mayo Clinic Q and A: 5 Ways To Get Better Sleep
- Mayo Clinic Q and A: Can A Supplement Help You Sleep?
- Melatonin
- Melatonin and Sleep
- Menopause FAQs: Menopause Symptoms – A. Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause?
- Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom Tracker
- Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
- Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
- Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause Wellness
- Menopause Preparedness Toolkit Video Series: Mindfulness & Wellbeing During the Menopause Transition
- Menopause and Insomnia
- Menopause and Sleep
- Menopause: Things You Can Do
- Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
- Myths and Facts About Sleep
- Napping
- National Center for Complementary and Integrative Health: Herbs At A Glance
- National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
- National Center for Complementary and Integrative Health: Melatonin: What You Need To Know
- National Center for Complementary and Integrative Health: Valerian
- Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
- Night Sweats
- Office of Dietary Supplements: Valerian
- Perimenopause
- Perimenopause
- Restless Legs
- Restless Legs Syndrome (RLS)
- Rsl.org [Restless Legs Syndrome Foundation]
- Sleep & Fatigue
- Sleep Across the Lifespan: Perimenopause To Postmenopause
- Sleep Apnea
- Sleep Apnea: What You Need To Know
- Sleep Diary
- Sleep Disorders
- Sleep Disturbance and the Menopause
- Sleep Health and Disorders
- Sleep Hygiene
- Sleep Problems
- Sleep Problems and Menopause: What Can I Do?
- Sleep, Food, Exercise, Stress: Why Working on One of These Can Improve the Others
- Sleep Tips: 6 Steps To Better Sleep
- Sleep and Menopause
- Sleep and Sleep Disorders
- Sleep for A Good Cause
- Snoring
- Snoring
- Spotlight on Women’s Health: What You Should Know About Sleep
- The Truth About Menopause Supplements | Dr Sarah Berry
- Tips To Help Manage Menopause Symptoms
- Understanding the Link Between Menopause and Sleep Apnea: Mayo Clinic Radio Health Minute
- Valerian Root for Sleep
- Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
- Webinars: Previous – To Sleep, Perchance To Dream
- What Everyone Should Know About Menopause Symptoms
- What Is Sleep Apnea?
- What Is Sleep Apnea?
- What To Do When Anxiety Affects Your Sleep
- Why Am I Still Tired After a Good Night’s Sleep?
- Why Didn’t Anyone Tell Me This? Episode 3: Dr Annice Mukherjee: Your Essential Menopause Toolkit
- Women and Sleep
Sources
Where may I find the Sources quoted?
You may find the Sources quoted at:
Sources
- Menopause and Sleep. Updated 15 December 2022. National Sleep Foundation https://www.sleepfoundation.org/women-sleep/menopause-and-sleep Accessed: 11 September 2023
- Brain Basics: Understanding Sleep – How Much Sleep Do We Need? Last Reviewed on: 19 July 2023. National Institute of Neurological Disorders and Stroke https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep Accessed: 11 September 2023
- Menopause and Sleep. Updated 15 December 2022. National Sleep Foundation https://www.sleepfoundation.org/women-sleep/menopause-and-sleep Accessed: 11 September 2023
- Menopause and Sleep: What Sleep Issues Are Associated With Menopause? Updated 15 December 2022. National Sleep Foundation https://www.sleepfoundation.org/women-sleep/menopause-and-sleep Accessed: 11 September 2023
- Managing Your Symptoms: Managing Sleep Disturbance. Last Updated: 04 September 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms#managing-sleep-disturbance Accessed: 11 September 2023
- Menopause FAQ: Menopause Symptoms – Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-menopause-symptoms Accessed: 11 September 2023
- Menopause FAQ: Menopause Symptoms – Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-menopause-symptoms Accessed: 11 September 2023
- Insomnia: What Is? Last Updated on 24 March 2022. National Heart, Lung, and Blood Institute https://www.nhlbi.nih.gov/health-topics/insomnia Accessed: 11 September 2023
- Sleep Apnea: What Is Sleep Apnea? Last Updated on 24 March 2022. National Heart, Lung, and Blood Institute https://www.nhlbi.nih.gov/health-topics/sleep-apnea Accessed: 11 September 2023
- Symptoms & Diagnosis: How Do I Know If I Have RLS? Restless Legs Syndrome Foundation https://www.rls.org/understanding-rls/symptoms-diagnosis Accessed: 11 September 2023
- Alcohol and Sleep: How Alcohol Affects Your Sleep Pattern. Last Reviewed: 01 November 2022. Drinkaware.co.uk https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/alcohol-and-sleep Accessed: 11 September 2023
- Menopause FAQ: Menopause Symptoms – Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-menopause-symptoms Accessed: 11 September 2023
- Sleep & Fatigue: Managing Sleep Problems – Medications for Sleep Disturbance. Last Updated: 26 August 2023 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/sleep-and-fatigue Accessed: 11 September 2023
- Sleep and Sleep Disorders. Last Reviewed: 07 September 2022. Centers for Disease Control and Prevention https://www.cdc.gov/sleep/index.html Accessed: 11 September 2023
- Menopause FAQ: Menopause Symptoms – Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-menopause-symptoms Accessed: 11 September 2023