Key Points
- Insomnia or other sleep problems can be symptoms of perimenopause.
- Make sure you have high quality bedding and a good sleeping location.
- If sleep problems persist over a long period of time or are causing you severe disruption, consult a sleep pathologist.
Perimenopause symptoms beginning with the letter I:
Insomnia, trouble sleeping through the night
Changes in sleep patterns are a symptom of perimenopause. They are characterized by trouble falling asleep, trouble staying asleep, or complete insomnia. Perimenopause can bring less restful sleep, or no sleep at all. Many women suffer from sleep problems even if they do not experience hot flashes or night sweats.
If you have experienced insomnia previously, it usually doubles during perimenopause. Some women begin to experience restless sleep or sleep problems as early as five to seven years before entering menopause. The changes in hormone levels are responsible for this.
How to Deal with Perimenopausal Sleep Problems
Dealing with sleep problems as a result of perimenopause? Check out these tips to help you out:
Try to maintain a consistent pre-bedtime routine. Maintaining a consistent pre-bedtime routine may help you feel more relaxed, which will subsequently allow you to get better sleep. Whatever a pre-bedtime routine looks like for you is up to you. It could be taking a bath, getting ready for bed at a specific time, or reading your favorite book for 30 minutes before bedtime.
Adjust your bedding, as needed. Poor bedding could be responsible for lower sleep quality. If your pillow is too hard or too soft, or if your mattress is old, it could have a negative impact on your sleep. Mattresses should generally be replaced once every seven to ten years. Some mattresses are certified for up to 25 years, but it may still be advisable to replace it before then. Upgrading your bedding could help improve your sleep.
Sleep in a good room. Try to create the best possible sleeping location for yourself. In addition to having good bedding, sleeping in a dark and quiet room will help ensure good sleep quality and an easier time falling asleep. If you can't sleep in absolute silence, try a white noise machine or run a box fan on low. If a lot of light comes into your bedroom from sunlight or street lamps, consider blackout curtains. A sleeping mask may also be a good idea.
Consider melatonin. Some people have found success taking melatonin for sleep issues. Melatonin is a supplement, so it is non-addictive. If you're concerned about taking melatonin, speak to a doctor. Melatonin is available as an OTC supplement. Always follow the directions on the bottle.
Speak to a sleep pathologist. If your sleep problems prove to be persistent over a long period of time, speak to a sleep pathologist. They may be able to offer treatment options, or further advice on how to improve your sleeping experience.
Perimenopause Symptoms A to Z
Perimenopause Information
Do not take the content of this article as professional medical advice. It's important to exercise due diligence when obtaining relevant information in matters pertaining to your health. Always consult with your healthcare provider before making any medical decisions.