Sleep Problems in Menopause

There are many reasons why insomnia occurs during menopause, but it is usually due to hormonal changes

1-Hormonal Changes: Estrogen and progesterone levels drop significantly with menopause. These female hormones have important effects on sleep quality. Estrogen is a hormone that improves sleep quality and its deficiency can lead to sleep problems. Progesterone, on the other hand, has a natural sedative effect and a drop in progesterone levels can make it harder to fall asleep.

2-Hot Flashes and Night Sweats: Hot flashes and night sweats, which are common during menopause, can seriously disrupt sleep patterns. Waking up during night sweats can make it difficult to fall asleep again.

3-Psychological Effects: Hormonal changes during menopause can cause emotional problems such as depression, anxiety and irritability. These psychological conditions can make it difficult to fall asleep by occupying the mind and making it difficult to relax.

4-Sleep Apnea: There may be an increased risk of sleep apnea (inability to breathe) with menopause. Sleep apnea is a short-term respiratory arrest during sleep, which can lead to frequent awakenings during the night.

5- Urinary Problems: During menopause, some women may experience problems such as urinary tract infections and frequent urination. These conditions can cause frequent awakenings during the night.

6-Lifestyle and Other Health Problems: During menopause, women may also be affected by lifestyle factors such as weight gain, inactivity and poor nutrition. These factors can negatively affect sleep quality. In addition, health problems that cause chronic pain, such as joint and bone connective tissue disease, can also disrupt sleep.

Suggestions for Managing Insomnia in Menopause:

- Ensure Sleep Hygiene: Establishing a regular sleep routine, providing a comfortable sleep environment, sleeping in a dark environment and avoiding electronic devices that emit blue light before going to sleep.

- Stress Management: Practicing relaxation techniques such as yoga, meditation and deep breathing exercises before sleep.

- Cool environment: Wear thin cotton nightwear that is sweat-proof and provide a cool sleeping environment.

- Diet and Exercise: Stop eating in the 3 hours before going to sleep at night. Eating a balanced diet and exercising regularly.

- Medical Treatment: If necessary, use hormone replacement therapy (HRT) or alternative treatments

- Taking Magnesium Supplements: Magnesium glycinate and Magnesium L-threonate forms have positive effects on sleep quality. Taking 1 hour after dinner improves sleep quality.