The Impact of Sleep Problems on Menopausal Women

Understanding the Consequences of Poor Sleep in Women during Menopause and How to Address Them

Published: 10 April 2023

We all know that sleep is important but as we age it becomes harder and harder to get more of it. Sometimes it feels like the days, well nights, when you could sleep deeply and restfully for hours are gone forever (and they don’t even send you a postcard). Now your nights consist of tossing and turning, taking the duvet off and on, waking up at 3am not being able to fall back to sleep wondering how, for crying out loud, you will be able to think during the day. We hear you, we know that feeling all too well.

Up to 47% of perimenopausal women and up to 60% of postmenopausal women suffer from sleep deprivation

National Sleep Foundation.

As we get older, our sleep patterns change, particularly during menopause. The hormonal changes disturb our sleep, causing hot flushes, night sweats, and insomnia. Unfortunately, the negative impact of poor sleep during menopause can cause a ripple effect that extends to other areas of our life (outside the bedroom) from how we look, feel, and perform at work to how it affects our relationships with others and our mental health.

This article explores the impact of sleep deprivation on menopausal women to understand how hormonal changes during menopause can disturb sleep patterns, leading to adverse effects on physical and mental health, weight gain, and productivity.

Lack of sleep and weight gain

According to a study published in the Annals of Internal Medicine, sleep deprivation can lead to weight gain, especially around the abdomen. The study found that sleeping less than seven hours per night can cause adverse health outcomes, such as gaining more weight (than those who slept for longer periods), depression, diabetes, hypertension, heart disease and stroke.  Sleep deprivation affects the hormones that regulate hunger, causing an increase in appetite and cravings for unhealthy foods. Moreover, sleep loss reduces the body’s ability to burn calories, making weight gain more likely, whether you are in menopause or not.

Gaining weight around the belly during menopause is very common and could be linked to lack of sufficient sleep. A study carried out by Naima Covassin, Ph.D., a cardiovascular medicine researcher at Mayo Clinic, found that not getting enough sleep led to a 9% increase in total belly fat and an 11% increase in the dangerous fat that surrounds organs in the belly area. This fat is called visceral fat and is linked to heart disease and other metabolic disorders.

So, getting enough sleep is not just important for feeling rested, it’s also important for keeping your belly fat in check and reducing the risk of serious health problems.

A recent study showed that, unlike men, women were able to maintain their weight when they got enough sleep. However, when women didn’t get enough sleep, they experienced less self-control when it came to eating and ended up gaining weight. The study suggests that when we don’t get enough sleep, our bodies naturally try to compensate by eating more to provide energy to stay awake but when food is readily available, we tend to eat more than we actually need, which can lead to weight gain over time.

Sleep deprivation and mental health during menopause

Unfortunately, weight gained is not the only consequence menopausal women face when struggling with their sleep. Sleep deprivation can also have significant effects on mental health. Women in menopause who already experience mood swings and irritability may find that lack of sleep exacerbates these symptoms.

Research has shown that lack of sleep can increase feelings of stress and anxiety, making it difficult to cope with daily life. This is because sleep deprivation disrupts the balance of hormones that regulate stress and anxiety, such as cortisol and adrenaline. The level of cortisol during the night time tends to be elevated in menopausal women, which can increase the feeling of stress and anxiety. Moreover, after a hot flush, cortisol levels tend to spike which can leave you feeling alerted and unable to fall back to sleep.

Furthermore, problems with sleep can also worsen symptoms of depression. A study found that those who slept less than six hours per night were 2.5 times more likely to experience symptoms of depression or mental distress than those who slept for longer periods. Another study also found that women who had interrupted sleep were more likely to experience depression than those who had uninterrupted sleep.

As a result, women in menopause who already have hormonal imbalances may find it harder to manage their moods and emotions when they are sleep deprived.

Lack of sleep during menopause and productivity

In addition to its effects on physical and mental health, lack of sleep can also significantly impact productivity in women in menopause. This is because sleep deprivation can lead to fatigue, lack of concentration, and memory problems, all of which can have negative effects on daily productivity.

It has already been established that menopausal women experiencing VMS (vasomotor symptoms such as hot flushes) have nearly 60% more work productivity loss days compared to women without symptoms.

According to a study by the National Sleep Foundation, sleep-deprivation can lead to:

• Difficulty in concentrating,
• Poor decision making
• Reduced attention span
• Weak memory
• Slowed completion of tasks
• Lack of energy

This is because lack of sleep affects cognitive function, making it harder to process information and retain knowledge. Furthermore, sleep deprivation can lead to mood swings, which can make it difficult to focus on work and interact effectively with others.

Lack of sleep can exacerbate the common menopausal symptoms such as memory and cognitive problems which then leads to increase difficulty in performing daily tasks and responsibilities, leading to reduced productivity and increased stress.

How to deal with lack of sleep during menopause

By prioritizing sleep, you can improve their overall health and well-being during this challenging stage of life. Fortunately, there are some ways to alleviate menopausal symptoms and improve sleep quality. We shared a few ideas in our article ‘How to Get a Good Night’s Sleep Despite Hot Flushes – Tips from a Doctor’

One effective method is to use cooling bed linen, such as Tencel bed linen. Tencel is a natural, sustainable fibre made from eucalyptus wood pulp that is known for its cooling and moisture-wicking properties, meaning it can keep you comfortably cool and dry during the night.

Another way to improve sleep quality during menopause is to take natural supplements that target menopausal symptoms. Natural supplements made specifically for women who suffer from menopausal night sweats, such as uniquely formulated, 100% vegan Fenomeno Hot Flush Tamer, contain ingredients that help regulate hormones and to help alleviate hot flushes and night sweats, such as sage.

There are other supplements that can also improve sleep quality by reducing anxiety and promoting relaxation, such supplements may include natural ingredients like ashwagandha, holy basil, maca root, for example, our Fenomeno Anxiety Antidote is 100% natural, vegan and hormone-free and contains a unique formula of these three powerful herbs.

Additionally, it’s certainly worth considering practising good sleep hygiene, such as avoiding caffeine and alcohol before bedtime, establishing a regular sleep schedule, and creating a relaxing bedtime routine. If possible, it can be very helpful to adjust your work schedules or workload to accommodate for the changing sleep patterns during menopause.

Conclusion

Up to 47% of perimenopausal women and up to 60% of postmenopausal women suffer from sleep deprivation, according to the National Sleep Foundation.

For women in menopause who already struggle with hot flushes, night sweats, and insomnia, sleep deprivation can worsen their symptoms. Hot flushes and night sweats disrupt sleep by causing frequent awakenings and leading to a decrease in the overall quality of sleep. Insomnia, on the other hand, makes it difficult to fall asleep or stay asleep, resulting in a reduced sleep duration and poor sleep quality.

In conclusion, especially for those who are in menopause and already suffer from hot flushes, night sweats, and insomnia, lack of sleep can have severe consequences for women’s health, including:

• weight gain
• increased feelings of stress, anxiety, irritability, and depression
• significant, negative impact on productivity making it harder to concentrate, make decisions, and complete tasks

Therefore, it is essential to prioritize sleep and take steps to improve sleep quality during menopause.

These steps may include:

• investing in cooling bedding
• sleeping in lightweight, breathable fabric
• taking natural supplements
• reducing alcohol and caffeine intake
• quitting smoking
• adjusting your workload

Healthy sleep is our basic need and it’s never too late to start making changes and getting one step closer to improving your sleep and in consequence you daily life.