Sleep Disturbances
“Lifestyle changes can cure imsomnia”
Some women experience sleep disturbances (insomnia) around menopause, especially if hormone changes provoke hot flashes during the night. Many women following surgery-induced menopause report hot flashes that have an adverse effect on sleep. In addition, difficulty coping with the illness and/or treatment that led to surgery, chemotherapy, or pelvic radiation therapy can result in stress, which in turn, can have a negative effect on sleep.
These are some easy solutions:
- Routine your sleep. Treatment of sleep disturbances should first focus on improving sleep routine with good sleep hygiene. Sleep is adequate when one can function in an alert state during desired waking hours. Most adults require 6 to 9 hours of sleep each night. A regular sleep schedule is important. Choose a consistent time to get up, regardless of bedtime, even on weekends.
- Make Your Bedroom for Sleep. This includes avoiding heavy meals in the evening and adjusting levels of light, noise, and temperature in the bedroom. Maintaining a sleep-conducive environment (quiet, cool, dark) can also help.
- Relax Activities. The bedroom should be used only for sleep and sexual activities. Those who do not fall asleep within 15 minutes should get up, leave the bedroom to engage in relaxing activities elsewhere, and return to bed when drowsy. This may be repeated as necessary.
- Avoid Disturbing Diet. Avoiding alcohol, caffeine, and nicotine throughout the entire day, not just during the evening, can help increase sleep efficiency and total sleep time.
- Get More Exercise. Daily exercise can also help ease insomnia, but exercising close to bedtime may have the opposite effect.
When Should I See A Doctor?
When lifestyle changes fail to alleviate sleep disturbances, a clinician should be consulted to discuss other options and to rule out sleep disorders, such as thyroid abnormalities, allergies, anemia, restless leg, depression, or sleep apnea (breathing problems).
- Estrogen. Although estrogen is not government approved for treatment of insomnia, research suggests that it may improve sleep in some women around menopause, likely by reducing hot flashes and night sweats.
- Botanical Supplement. Supplements of the botanical valerian have been found to improve sleep after 2 weeks of use; no substantial side effects have been noted with standard doses, although long-term use is associated with headache and possibly more serious heart disorders. Another botanical, Kava, has been used for sleep disturbances, but it has been linked to severe liver damage and must be avoided.
- Sleeping Drugs. Prescription sleeping pills may be used to break a cycle of insomnia but are only a short-term solution. Anyone who suffers from long-term sleep problems may benefit from referral to a sleep center for further evaluation.