“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:

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:

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:

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

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Links

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Sources

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