Sleep

“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 insufficient sleep?

In Menopause and Sleep the (United States) National Sleep Foundation (NSF) note:

Sleep
“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 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”.4

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)”.5

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”.6

In Sleep Disturbance and the Menopause: Contributing Factors the AMS note:

  • “These include:
    • Changing hormone levels (hormones playing a role in sleep include growth hormone, prolactin, cortisol and melatonin)
    • Vasomotor symptoms (sweating and palpitations), mood disorders (depression and anxiety)
    • Abnormalities of the circadian rhythm
    • Co-morbid conditions (snoring, airway obstruction, restless legs syndrome, periodic limb movement disorder, musculoskeletal pain and fibromyalgia)
    • Exacerbation of primary insomnia
    • Increased risk of developing primary insomnia
    • Lifestyle factors (poor sleep hygiene, irregular schedules, caffeine, alcohol, snoring partner)”.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

Is there an association between menopause and insomnia?

The AMS explain:

  • “It has been noted that insomnia is more common in women than in men, with 25% of women between the ages of 50- and 64-years having sleep difficulties. Sleep difficulties are more common in post-menopausal than in pre-menopausal women, and more severe in those experiencing a surgical menopause”.9

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:

“Sleep apnea is a common condition in which your breathing stops and restarts many times while you sleep. This can prevent your body from getting enough oxygen. You may want to talk to your healthcare provider about sleep apnea if someone tells you that you snore or gasp during sleep, or if you experience other symptoms of poor-quality sleep, such as excessive daytime sleepiness”.10

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:

“RLS is perhaps the most common condition you have never heard of, affecting more people than even type 2 diabetes. Up to 7-8% of the population has this neurological condition with 2–3% experiencing severe symptoms that affect their quality of life and require pharmaceutical treatment to manage their symptoms”.11

Where may I find a RLS Symptom Diary?

In Symptoms & Diagnosis: RLS Symptom Diary you may find the RLS Symptom Diary.Sleep

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:

“Regular drinking can affect the quality of your sleep making you feel tired and sluggish. This is because drinking disrupts your sleep cycle.

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”.12

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”.13

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”.14

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”.15

According to information quoted by the AMS:

“Sleep duration of less than seven hours a night has been associated with increased mortality, as well as linked to cardiovascular disease, obesity, mood disorders and diabetes”.16

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”.17

Health Topics A-Z

Where may I find Health Topics related to Sleep?

In Health Topics A-Z you may find:

Health Topics A-Z

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

  1. 5 Ways To Get Better Sleep
  2. Alcohol and Sleep
  3. Alcohol and Sleep
  4. Ambien: Is Dependence A Concern?
  5. Brain Basics: Understanding Sleep
  6. Cognitive Behavioral Therapy for Insomnia (CBT-1)
  7. Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms
  8. Consumer Health: Return To Standard Time Doesn’t Have To Disrupt Your Sleep
  9. Daily Sleep Diary
  10. Does Exercise Late In the Day Cause Insomnia?
  11. Dr Gail Busby – I Forgot To Ask the Doctor – Episode 9 The Menopause
  12. Dr. Susan Kok – Sleep and Menopause
  13. Eyes Wide Shut: How Caffeine Can Affect Your Sleep
  14. Females and Insomnia: How Hormones Impact Sleep At Every Stage of Life
  15. Get Enough Sleep
  16. Healthier Sleep In Adults
  17. Healthy Sleep Tips
  18. Healthy Sleep Tips for Women
  19. Here’s What Happens When You Don’t Get Enough Sleep (and How Much You Really Need A Night)
  20. Hot Flashes
  21. Hot Flashes
  22. Hot Flashes: What Can I Do? [+ Video: What Are the Signs and Symptoms of Menopause?]
  23. How A Sleep Diary Can Transform How You Feel
  24. How Long Can You Go Without Sleep?
  25. How Many Hours of Sleep Are Enough for Good Health?
  26. How To Cope With Sleep Problems
  27. How To Fall Asleep Fast
  28. How To Find Relief for Hot Flashes At Night
  29. How To Get the Most Out of Napping
  30. How Much Sleep Keeps Cognitive Decline At Bay?
  31. How Sleep Deprivation Can Cause Inflammation
  32. How To Sleep When Your World Is Falling Apart
  33. Insomnia
  34. Insomnia
  35. Insomnia
  36. Insomnia During Menopause – Ask Dr Jean
  37. Insomnia and Women
  38. Insomnia: How Do I Stay Asleep?
  39. Insomnia: What Is
  40. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Signs and Symptoms [+ Video: Talking Menopause With Your GP]
  41. Learning To Cope With Hot Flashes
  42. Managing Your Symptoms: Managing Sleep Disturbance
  43. Mayo Clinic Minute: How Losing An Hour of Sleep Can Affect Your Body [+ Video Courtesy: Mayo Clinic News Network]
  44. Mayo Clinic Minute: What Is the Best Sleeping Position? [+ Video]
  45. Melatonin
  46. Melatonin and Sleep
  47. Menopause FAQs: Menopause Symptoms – A. Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause?
  48. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom Tracker
  49. Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
  50. Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
  51. Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause Wellness
  52. Menopause Preparedness Toolkit Video Series: Mindfulness & Wellbeing During the Menopause Transition
  53. Menopause and Insomnia
  54. Menopause and Sleep
  55. Myths and Facts About Sleep
  56. Napping
  57. National Center for Complementary and Integrative Health: 5 Things To Know About Sleep Disorders and Complementary Health Approaches
  58. National Center for Complementary and Integrative Health: Melatonin: What You Need To Know
  59. National Center for Complementary and Integrative Health: Sleep Disorders: In Depth
  60. National Center for Complementary and Integrative Health: Valerian
  61. Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
  62. Night Sweats
  63. Office of Dietary Supplements: Valerian
  64. Perimenopause
  65. Perimenopause
  66. Restless Legs
  67. Restless Legs Syndrome (RLS)
  68. Rsl.org [Restless Legs Syndrome Foundation]
  69. Sleep & Fatigue
  70. Sleep Across the Lifespan: Perimenopause To Postmenopause
  71. Sleep Apnea
  72. Sleep Apnea: What You Need To Know
  73. Sleep Diary
  74. Sleep Disorders
  75. Sleep Disturbance and the Menopause
  76. Sleep Duration and Quality Among Women Aged 40–59, By Menopausal Status
  77. Sleep Health and Disorders
  78. Sleep Hygiene
  79. Sleep Problems
  80. Sleep Problems and Menopause: What Can I Do?
  81. Sleep Tips: 6 Steps To Better Sleep
  82. Sleep and Menopause
  83. Sleep and Sleep Disorders
  84. Sleep for A Good Cause
  85. Snoring
  86. Snoring
  87. Spotlight on Women’s Health: What You Should Know About Sleep
  88. Tips To Help Manage Menopause Symptoms
  89. Understanding the Link Between Menopause and Sleep Apnea: Mayo Clinic Radio Health Minute
  90. Valerian Root for Sleep
  91. Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
  92. Webinars: Previous – To Sleep, Perchance To Dream
  93. What Everyone Should Know About Menopause Symptoms
  94. What Is Sleep Apnea?
  95. What Is Sleep Apnea?
  96. What To Do When Anxiety Affects Your Sleep
  97. Why Didn’t Anyone Tell Me This? Episode 3: Dr Annice Mukherjee: Your Essential Menopause Toolkit
  98. Women and Sleep
  99. Worldsleepday.org

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Menopause and Sleep. Updated 15 December 2022. National Sleep Foundation https://www.sleepfoundation.org/women-sleep/menopause-and-sleep Accessed: 17 March 2023
  2. Brain Basics: Understanding Sleep – How Much Sleep Do We Need? Last Reviewed on: 17 March 2023. National Institute of Neurological Disorders and Stroke https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep Accessed: 28 March 2023
  3. Menopause and Sleep. Updated 15 December 2022. National Sleep Foundation https://www.sleepfoundation.org/women-sleep/menopause-and-sleep Accessed: 17 March 2023
  4. Managing Your Symptoms: Managing Sleep Disturbance. Last Updated: 07 March 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: 17 March 2023
  5. 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: 17 March 2023
  6. 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: 17 March 2023
  7. Sleep Disturbance and the Menopause: Contributing Factors. Content Updated: September 2018. Australasian Menopause Society https://www.menopause.org.au/hp/information-sheets/949-sleep-disturbance-and-the-menopause2 Accessed: 17 March 2023
  8. Insomnia: What Is. Last Updated on 24 March 2022. National Heart, Lung, and Blood Institute https://www.nhlbi.nih.gov/health-topics/insomnia Accessed: 17 March 2023
  9. Sleep Disturbance and the Menopause. Contributing Factors. Content Updated: September 2018. Australasian Menopause Society https://www.menopause.org.au/hp/information-sheets/949-sleep-disturbance-and-the-menopause2 Accessed: 17 March 2023
  10. 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: 17 March 2023
  11. Symptoms & Diagnosis: How Do I Know If I Have RLS? Restless Legs Syndrome Foundation https://www.rls.org/understanding-rls/symptoms-diagnosis Accessed: 17 March 2023
  12. 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: 17 March 2023
  13. 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: 17 March 2023
  14. Sleep & Fatigue: Managing Sleep Problems – Medications for Sleep Disturbance. Last Updated: 31 January 2020 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/sleep-and-fatigue Accessed: 17 March 2023
  15. Sleep and Sleep Disorders. Last Reviewed: 07 September 2022. Centers for Disease Control and Prevention https://www.cdc.gov/sleep/index.html Accessed: 17 March 2023
  16. Sleep Disturbance and the Menopause. Content Updated: September 2018. Australasian Menopause Society https://www.menopause.org.au/hp/information-sheets/949-sleep-disturbance-and-the-menopause2 Accessed: 17 March 2023
  17. 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: 17 March 2023
Topic Last Updated: 28 March 2023 – Topic Last Reviewed: 17 March 2023

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