Managing Sleep Disturbances During Menopause and Perimenopause”

Episode Transcript

Speaker 1 (00:00):
I ladies, and hopefully some gentlemen who love their ladies
and want to help them through the sometimes a lot
of times challenging life stage of perimenopause and menopause. Welcome back, everybody,

(00:21):
and today we are going to talk about something that
is so important and something that I have struggled with
during perimenopause and menopause, and that is the lack of
sleep or no sleep, or waking up in the middle
of the night and having your mind race. We all

(00:42):
know how important sleep is to our health and our
mental well being. And you know, we've got all of
these crazy surging hormones or declining hormones and then at
the same time we're not sleeping, so it can become
a combedy that is just really, really really difficult to

(01:03):
deal with. So let's dive in and find out some
practical solutions and strategies to reclaim our sleep. Let's face it, ladies,
sleep or rather the lack thereof, is a common complaint
during perimenopause and menopause. Those pesky hormonal fluctuations can wreak

(01:29):
havoc on your sleep patterns, leaving us tossing and churning,
waking up multiple times a night, or simply feeling perpetually exhausted.
But before you resign yourself to a life of chronic
sleep deprivation and the accompanying irritability and brain fog, let's
explore some practical strategies to reclaim those RESTful nights. We've

(01:55):
already discussed the importance of stress management, and believe me,
ronic stress is a major sleep saboteur. If your mind
is racing with anxieties and to do lists long after
your head hits the pillow, peaceful slumber is going to
feel like a distant dream. So continue practicing those relaxation

(02:17):
techniques we covered earlier. Deep breathing exercises, meditation, yoga, or
even a good old fashioned soak in a lavender scented bath.
These aren't just fluffy add ons. They're vital tools in
your sleep hygiene arsenal. Beyond stress reduction, let's talk about

(02:39):
creating an optimal sleep environment. Think of your bedroom as
your personal sanctuary, a haven designed specifically for rest and relaxation.
Start with the basics. A comfortable mattress and pillows are
a non negotiable. If your current setup feels like sleeping
on a medieval to torture device. It's time for an upgrade.

(03:03):
Invest in quality bedding. Consider breathable materials like cotton or linen.
My favorite actually is bamboo. Oh my gosh. I have
the best set of bamboo sheets, and they keep me
so cool, and they're so soft, and they get softer
and softer with each wash. It helps to keep you
cool and comfortable at night. The temperature of your room

(03:28):
plays a significant role as well. Aim for a slightly
cool temperature around sixty five degrees fahrenheit is often ideal.
Darkness is your ally in the sleep department. That means
minimizing light exposure before bed. Consider blackout curtains to block
out street lights and early morning sun. Even the faint

(03:51):
glow from electronics can disrupt your natural sleep wake cycle,
so ditch the phone, tablet, and laptop at least an
hour before bed. If you use an alarm clock, opt
for one that doesn't emit bright light. I've even taken
duct tape and put the duct tape over the little

(04:12):
light that is on the smoke detector, because when your
room is pitch black, just one tiny little light like
that can mess up your sleep. So if you have
any little lights cover them up. Speaking of electronics, let's
address the elephant in the room. The ubiquitous smartphone. While

(04:38):
scrolling through Instagram might seem like a relaxing way to unwind,
the blue light emitted from screens suppresses melatonin production. Melatonin
is a hormone crucial for regulating sleep. If you absolutely
must use electronics in the evening, consider using blue light
blocking glasses or apps that the alter out blue light better.

(05:02):
Yet put them away all together. Next we'll look at
crafting a relaxing bedtime routine. Think of it as your
nightly ritual, a series of calming activities that signal to
your body it's time to wind down. This could include
a warm bath, reading a book a physical one, not

(05:24):
an e reader, listening to soothing music, or practicing gentle stretching.
The key is consistency. Remember when you had babies. If
you've had babies, we all had them on a sleep schedule.
We would give, we'd eat, they would eat their dinner,
they would go outside to play for a little bit,
and then it was in for bath, a nice relaxing bath,

(05:46):
put their jammies on, and then an awesome cuddle with
some books and then tuck them in and turn the
lights out, and if you stuck to the schedule, your
kids slept better, so you deserve it too. The key
is consistency. Perform these activities at the same time each
night to establish a predictable sleep wake rhythm. Avoid large meals, caffeine,

(06:11):
and alcohol close to bedtime. These substances can interfere with sleep,
causing you to wake up frequently or experience restless sleep.
A light snack, such as a small bowl of yogurt
or a handful of almonds might be beneficial if you
experience nighttime hunger. However, if you're consistently struggling with sleep

(06:34):
despite these adjustments, it's time to consult your health care provider.
Underlying medical conditions such as sleep apnea, hormonal imbalances beyond
the typical perimenopause fluctuations, or thyroid issues can disrupt sleep.
Don't dismiss persistent sleep problems as a normal part of aging.

(06:56):
Seek professional help to rule out any underlying condition and
explore potential treatment options. Sleep disturbances are a common complaint
during this life stage, and they aren't just about feeling tired.
Chronic sleep deprivation can exacerbate other perimenopause and menopausal symptoms,

(07:18):
including mood swings, hot flashes, and cognitive dysfunction. It also
increases your risk of developing chronic health problems such as
cardiovascular disease and obesity. Let's dive deeper into some specific
sleep disturbances frequently experienced during this transition. Oh my nemesis

(07:42):
hot flashes. These sudden surges of heat can jolt you awake,
interrupting your sleep cycle and leaving you feeling restless and exhausted.
Strategies to manage hot flashes, such as adjusting your bedroom temperature,
using breathable betting, and considering hormone therapy we'll discuss this

(08:06):
in more detail later, can significantly improve sleep quality. Keep
a fan handy and try cooling. Pajamas or no pajamas.
I don't sleep with pajamas night sweats. Similar to hot flashes,
Night sweasts can leave you drensed in perspiration, making it

(08:27):
difficult to get comfortable and stay asleep again, paying attention
to your bedroom temperature and betting is vital. Consider changing
your pajamas if you wake up sweating. Also discuss other
options with your doctor. Insomnia the inability to fall asleep

(08:48):
or stay asleep is a frequent companion of perimenopause and menopause.
Relaxation techniques, a consistent sleep schedule, and addressing any underlying
anxiety or stress are crucial for managing insomnia. Sorry, yo,
my dog is tap dancing over here. Cognitive behavioral therapy

(09:09):
for insomnia is a highly effective treatment option that can
teach you specific techniques to improve your sleep habits. Your
physician may suggest this therapy or recommend a sleep specialist.
R LS or restless leg syndrome characterized by an irresistible
urge to move your legs. RLS can make it nearly

(09:31):
impossible to fall asleep or stay asleep. If you suspect
you have RLS, consult your doctor. Treatment options include lifestyle modifications, medications,
and in some cases, iron supplementation. Also look into your
magnesium supplements. I find that when I am low in magnesium,

(09:53):
my legs ache and makes it so hard to fall asleep. Now,
let's talk about sleep apnea. This is a much more
common problem than I think most people know, and I
would argue that there are a lot of people that
suffer from sleep apnea and they don't even know it.

(10:16):
My husband had horrible sleep apnea for years and years
and years and years, and he was exhausted all the
time because he didn't he didn't sleep. I mean he
was basically suffocating every night trying to get air and oxygen,
and then in turn, I was suffering because his snoring

(10:38):
was so loud. Well, he finally got a seapat machine
and it changed both of our lives. The first night,
literally changed both of our lives. So if you suspect
that you or your partner suffer from sleep apnea, go
get a sleep test or actually there are sleep study
tests that you can do at home. Now you don't

(10:59):
even have to go to one of those locations. So
it's a disorder that involves pauses in breathing during sleep,
leading to fragmented sleep and daytime sleepiness. If you snore
loudly or experience daytime fatigue, a sleep study might be
recommended to rule out sleep apnea. Treatment options include lifestyle

(11:22):
modification such as weight loss if needed, continuous positive airway
pressure which is a seapap therapy, and in some cases, surgery.
While these disturbances are frustrating, remember that you are not
alone in experiencing them. Many women go through similar challenges
during this life stage. The key is to identify your

(11:45):
specific sleep challenges and then implement appropriate strategies to address them.
Let's not forget the power of consistent sleep hygiene practices.
Going to bed and waking up around the same time
each day, even on weekends, helps regulate your body's natural
sleep wake cycle. This consistency, combined with the other strategies mentioned,

(12:09):
can significantly improve your quality, your sleep quality, and overall
well being. Finally, remember that self compassion is key. Some nights,
despite your best effort, sleep might still elude you. Don't
beat yourself up about it. Instead, focus on what you
can control, such as creating a relaxing bedtime routine, optimizing

(12:33):
your sleep environment, and seeking professional help when needed. Prioritizing
sleep is not selfish. It's essential for your physical and
mental health. It's an investment in a healthier, happier, and
more vibrant you. And isn't that worth the effort. Remember,
a well rested you is a better you in every

(12:56):
sense of the world. Win the word. Thank you all
so much much for tuning in, and make sure to
tune in next time when we talk more about perimenopause
and menopause and strategies to help you manage them. Take care,