If you are in your late 30s and 40s and find yourself channel surfing at 3 a.m. for the first time in your life, you may be experiencing the beginning of your transition to menopause which is called perimenopause. Sleep can be impacted by many things, such as a drop in estrogen and progesterone levels during this time of change.
Hormones Drop; Adrenaline Rises
During menopause your ovaries slowly decrease their production of two hormones, estrogen and progesterone, the latter of which promotes sleep. When those hormone levels drop, it can be very unsettling to your system and make it hard to sleep. A drop in estrogen also leaves you more vulnerable to stress, another disturbance that can affect sleep patterns.
Hot flashes, which plague up to 85% of menopausal women, can cause you to awaken. These flashes are actually caused by a rush of adrenaline that alerts your mind and wakes you up. You won’t be able to settle down until the adrenaline subsides, and that could take hours.
Sleep Hygiene and Relaxation Strategies
If you are finding symptoms of perimenopause or menopause are constantly keeping you awake, there are some things you can control without medication. By using good sleep hygiene, you can do everything in your power to stack the odds for a good night’s sleep.
You also need to be consistent with wake up times and give yourself time to fall asleep at night.
- Make your room dark, quiet and safe.
- Keep your room as cool as you can.
- Skip alcohol and tobacco.
- Keep a cloth in a bucket of ice near your bed so that you can cool yourself quickly.
What Options are Available for Women Whose Sleep is Affected by Menopause?
Hormone replacement therapy (HRT) works by supplementing estrogen hormone that is no longer being made by your body in the same way as it was before perimenopause. However there are side effects with HRT and many women are turning to natural options for relief.
If you are experiencing premenopause or menopause and are looking for a safe alternative to hormone replacement therapy, we suggest you try Healthy Choice Natural Transitions. This highly effective formula contains powerful herbs including black cohosh, dong quai and soy, developed to support hormone balance and overall well being during your time of change.