Managing Sleep During Menopause
Menopause is a time of major hormonal, physical and psychological change for women starting typically at around 45 to 55 yrs old. Estrogen and progesterone can radically be reduced over a seven year period compared to men experiencing a reduction in testosterone over a twenty year period. Menopause is considered to be about one year after menstrual periods have stopped. From peri-menopause to post-menopause, women report the most sleep problems. Symptoms in addition to insomnia often include hot flashes, mood swings, sleep disordered breathing and depression and anxiety.
Alcohol generally does not work well as a sleeping aid because of the rebound effect—disturbs your sleep later on in the night and can cause you to awaken in the middle of the night.
Sleep can be helped by avoiding alcohol, caffeine and nicotine during the day and avoiding sleeping pills. Relaxation exercises, meditation, warm bath or Jacuzzi, and other relaxation methods can enhance and reduce symptoms of insomnia.
The number of women experiencing menopause in 1998 was 477 million worldwide and is projected to be about 1.1 billion by the year 2025.Worldwide studies show that approximately 10% of women said they were irritable, fatigued and had feelings of deep despair during the menopausal phase of their lives.
National Sleep foundation,2015