Menopause can bring about a range of symptoms in woman’s body, one of them includes sleep disturbances. Here are the causes and tips for women to get restful sleep.
Menopause is a natural biological process marking the end of a woman’s reproductive years. It is defined as the point in time in when a woman has not had a menstrual period for 12 consecutive months, signaling the cessation of ovarian function. Menopause typically occurs between the ages of 45 and 55, with the average age being around 51.
Menopause can bring about a range of symptoms in woman’s body including hot flashes, night sweats and mood swings. One of the most common yet often overlooked challenge during this period is sleep disturbances. As estrogen and progesterone levels fluctuate, they can profoundly impact sleep patterns, leading to issues such as insomnia, night sweats and restless sleeps. These disruptions are not only frustrating but can also affect overall well-being and quality of life.
To understand what causes these sleep disturbances and how to combat them, award-winning nutritionist Lovneet Batra took to her Instagram and shared:
Causes of Sleep Disturbances During Menopause
- Hormonal changes: Reduction of oestrogen levels and the consequent vasomotor symptoms (VMS) along with psychiatric disorders such as depression and anxiety could contribute to the onset of sleep disturbances.
- Lifestyle factors: Exercise, body weight (obesity), as well as smoking and intake of caffeine and alcohol could blunt sleep.
- Melatonin reduction: Moreover, in menopause, there is usually a reduction in melatonin, that could contribute to poor sleep. And in general, women’s risk of insomnia increases with age too.
Here’s how to combat these sleep disturbances:
- Incorporate foods rich in phytoestrogens like soy products, legumes, vegetables, fruits, flaxseed, and whole grains. These natural compounds may help mitigate the impact of declining
oestrogen levels, reducing hot flashes and promoting better sleep. - Dietary intake of food rich in omega-3 (ghee, nuts and seeds, fish, seafood) is associated with reduced prevalence of major depression. Omega-3 play a role in mental health as it reduces neuronal damage by oxidative stress, hindering inflammatory processes, diminishing cytokine circulation, cellular infiltration and affect sleep regulation.
- When oestrogen levels decrease in menopause, it’s wise to consume low glycemic index foods and promote stable blood sugar levels, in order to prevent those midnight cravings that disrupt your slumber.
- Add dietary sources of tryptophan like milk, chamomile tea, pumpkin seeds, beans, peanuts, and leafy green vegetables can help improve the quality of sleep.
- Avoid caffeine and alcohol as these beverages can interfere with your sleep cycle.