Perimenopause Information

Supporting women going through all stages
of perimenopause and onwards.

Sleep Problems

Sleep problems during perimenopause are very common. Up to 80% of women experience some type of sleep disturbance during this time. The most common sleep problems during perimenopause are:

  • Insomnia: This is the most common sleep problem during perimenopause. It is characterized by difficulty falling asleep, staying asleep, or waking up too early.
  • Hot flashes: Hot flashes are sudden feelings of heat that can occur during the day or night. They can be very disruptive to sleep.
  • Night sweats: Night sweats are episodes of sweating that occur during sleep. They can be very disruptive to sleep and at their most extreme can result in your nightwear and bedding becoming soaking wet and need changing.
  • Irregular periods: Irregular periods are another common symptom of perimenopause. They can make it difficult to get a good night’s sleep.
  • Anxiety and depression: Anxiety and depression are also common during perimenopause. These mood disorders can disrupt sleep.

There are a number of things you can do to help manage sleep problems during perimenopause. Some of the most helpful things include:

  • Establish a regular sleep schedule and stick to it as much as possible, even on weekends.
  • Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music.
  • Avoid caffeine and alcohol before bed. These substances can interfere with sleep.
  • Make sure your bedroom is dark, quiet, and cool.
  • Get regular exercise. Exercise can help to improve sleep quality.
  • Eat a healthy diet. Eating a healthy diet can help to improve overall health and sleep quality.
  • Manage stress. Stress can contribute to sleep problems, so it is important to find healthy ways to manage stress.
  • Talk to your doctor. If you are struggling to manage your sleep problems, talk to your doctor. They can help you to understand what is causing the problems and recommend treatment options if needed.

Sleep apnea is a sleep disorder that occurs when your breathing is repeatedly interrupted during sleep. This can happen when your airway becomes blocked or narrowed, preventing air from flowing into your lungs. Sleep apnea can cause a number of problems, including daytime fatigue, difficulty concentrating, and mood swings.

The risk of sleep apnea increases during menopause. This is because the hormone estrogen plays a role in keeping the airway open during sleep. As estrogen levels decline, the risk of sleep apnea increases.

The symptoms of sleep apnea can be subtle and may go unnoticed. If you experience any of the following symptoms, talk to your doctor:

  • Snoring loudly
  • Gasping or choking during sleep
  • Waking up with a dry mouth or sore throat
  • Waking up feeling tired
  • Difficulty concentrating during the day
  • Mood swings
  • Depression
  • Anxiety

If you have any of these symptoms, your doctor may recommend a sleep study. A sleep study is a test that is used to diagnose sleep apnea. During a sleep study, you will be monitored while you sleep. Your doctor will look for signs of sleep apnea, such as snoring, gasping, and choking.

If you have sleep apnea, there are a number of treatments available. The most common treatment is continuous positive airway pressure (CPAP). CPAP is a machine that delivers pressurized air through a mask that you wear over your nose and mouth. CPAP helps to keep your airway open during sleep.

Other treatments for sleep apnea include:

  • Weight loss
  • Exercise
  • Avoiding alcohol and sedatives
  • Surgery

If you have sleep apnea, it is important to get treatment. Treatment can help to improve your sleep quality, reduce your daytime fatigue, and improve your overall health.

It is important to remember that sleep problems during perimenopause are a temporary phase. They will eventually go away. However, there are things you can do to help manage your sleep problems and improve your quality of life.