How hormones can wreck your sleep
Struggling to fall asleep. Waking up in the middle of the night – and staring at the ceiling for hours. Up way too early: your mornings have started at 5 a.m. for months now. Hot flashes may be the most well-known menopause symptom, insomnia is just as common. How exactly do hormones affect your sleep? And perhaps more importantly, how can you get a full night’s rest again?
Hormones influence almost every process of your body, including your sleep. Progesterone makes you feel sleepy, helps you to sleep deeply and keeps your breathing steady. Estrogen stimulates melatonin – the sleep hormone – and supports dream sleep. During menopause, your hormone levels fluctuate and drop, making it harder to fall and to stay asleep. Strange dreams? That’s part of it too. And because estrogen and progesterone help regulate your body temperature, hot flashes and night sweats can further disrupt your sleep. Fluctuating progesterone also increases the risk of sleep apnea, meaning your breathing temporarily stops and you suddenly wake up. Low progesterone levels can leave you feel restless, jittery or panicky. Before you know it, you’re lying awake for hours in the middle of the night.
During menopause, fluctuating hormones such as estrogen and progesterone often cause insomnia, night sweats, and restlessness. Half of all women in perimenopause experience sleep problems, which not only lead to fatigue but also increase health risks such as depression and cardiovascular disease. Good sleep hygiene, regular exercise, magnesium, and natural support can help improve your sleep.
How sleep works
During your sleep, you cycle through stages that last about 90 to 120 minutes each. First, you drift into light sleep while brain activity slows down. As sleep deepens, your heart rate and body temperature drop. Deep sleep is when your body goes into repair mode, boosting your immune system and restoring energy. At the end of the cycle comes REM sleep, or dream sleep, during which your brain stores memories and processes emotions. Most adults need seven to nine hours of sleep a night, going through three to five full cycles. After that, you’ll wake up rested.
"Falling asleep easily, staying asleep all night and waking up refreshed in the morning – it’s possible, even when hormones are messing with your rhythm."
The effects of poor sleep
Research shows that half of perimenopausal women experience sleep problems. And that’s more than just a nuisance: chronic sleep deprivation affects your mental and physical health. Long-term lack of sleep is linked to depression, diabetes, osteoporosis and cardiovascular issues. So, getting good sleep isn’t a luxury, it’s essential – both for your mental and physical health.
How to get your sleep back
The good news? There are ways to improve your sleep, even during this turbulent hormonal phase. It does take a little trial and error, though. Sleep coaches – rightfully – emphasize good sleep hygiene: regular bedtimes, minimizing screen time before bed and limiting caffeine and alcohol. Studies also show that regular exercise improves sleep in menopausal women. Go for a walk or maybe try a yoga class. Most importantly, listen to your body: what works wonders for one woman may be less effective for another.
Natural support
Around age forty, ongoing sleep issues may be a sign perimenopause has started – even if you’ve never had a hot flash. Sometimes your body just needs a little extra help to wake up refreshed. Research shows that magnesium can help you fall and stay asleep by calming your muscles and your nervous system. Low-dose melatonin can also support your sleep. Our Sleeping Patches were developed with medical experts and release calming herbal extracts and melatonin throughout the night to support your sleep cycle. Our Mature Body Cream (coming soon) is enriched with magnesium to help you relax before bed.
How to stay fit going through perimenopause
Falling asleep easily, staying asleep all night and waking up refreshed in the morning – it’s possible, even when hormones are messing with your rhythm. It might take a bit of patience and some trail and error, but there are definitely ways to get your nights back. And the better you sleep, the more energized you’ll feel as you navigate perimenopause. Doesn’t that sound like a welcome change?
