Perimenopause, often referred to as the “menopausal transition,” is a stage in a woman’s life that typically occurs in her 40s but can start as early as her 30s. It is characterized by hormonal fluctuations as the ovaries gradually produce less estrogen and progesterone, leading to irregular periods and eventually culminating in menopause.

Perimenopause & Sleep Problems

During perimenopause, sleep disturbances can become more frequent and impactful. Let’s explore some additional factors that contribute to restless sleep and insomnia during this phase:

Sleep Apnea
Perimenopausal women may be at an increased risk of developing sleep apnea, a sleep disorder characterized by interrupted breathing during sleep. Hormonal changes, weight gain, and age-related factors can contribute to the development or worsening of sleep apnea symptoms, leading to fragmented sleep and daytime fatigue.

Mood Disturbances
Hormonal fluctuations during perimenopause can affect neurotransmitters in the brain, leading to an increased risk of mood disorders such as depression and anxiety. These mental health conditions can disrupt sleep patterns, making it challenging to fall asleep or stay asleep throughout the night.

Stress and Lifestyle Factors
Perimenopause coincides with various life changes, such as career transitions, caring for aging parents, or empty nest syndrome. These stressors, combined with hormonal changes, can contribute to increased stress levels, making it difficult to relax and unwind before bed. Poor sleep hygiene, such as excessive screen time, irregular sleep schedules, and a lack of relaxation techniques, can also disrupt sleep during perimenopause.

Restless Leg Syndrome (RLS):
RLS is a condition characterized by an irresistible urge to move the legs, often accompanied by uncomfortable sensations. Women in perimenopause may experience an exacerbation of RLS symptoms, leading to restless nights and difficulty falling asleep.

Insomnia
Perimenopause-related insomnia can manifest in various ways, including difficulty falling asleep, waking up frequently during the night, and early morning awakenings. These insomnia symptoms can be attributed to hormonal fluctuations, night sweats, hot flashes, and the overall physical and emotional changes experienced during this stage of life.

It’s important to recognize that sleep disturbances during perimenopause are common but not inevitable. If you’re experiencing restless sleep or insomnia during this phase, it’s essential to consult with a healthcare professional. They can evaluate your symptoms, provide a comprehensive assessment, and offer appropriate treatment options tailored to your specific needs.

Interventions for Perimenopause & Sleep Problems

In addition to the strategies mentioned earlier, other potential interventions for perimenopause-related sleep disturbances may include:

Relaxation Techniques
Practicing relaxation exercises such as deep breathing, progressive muscle relaxation, or mindfulness meditation can help reduce anxiety and promote better sleep.

Sleep Aids
In some cases, short-term use of sleep aids or herbal remedies may be recommended to alleviate severe insomnia symptoms. Consult with a healthcare provider before using any sleep medications or supplements.

Cognitive-Behavioral Therapy (CBT)
CBT, specifically designed for insomnia (CBT-I), can be beneficial in addressing the underlying causes of sleep disturbances. This therapy focuses on changing negative thought patterns and behaviors related to sleep, promoting better sleep habits, and improving sleep quality.

By seeking professional guidance, practicing self-care, and implementing effective sleep strategies, you can navigate perimenopause with improved sleep quality and overall well-being.

Explore Better Hormone Health

ReVital offers free consultations where you can speak to one of our clinicians about ReVital’s Bioidentical Hormone Replacement Therapy. At ReVital, we can conduct simple blood tests to evaluate the levels of these hormones in your system and prescribe supplements or therapies to treat and control the majority of hormonal imbalances. Remember, every woman’s experience is unique, so it’s important to consult with your primary healthcare professional for guidance and support throughout your personal health journey.