Menopause Series: Sleep

Jun 21

Sleep disruptions are the 2nd most common complaint (after hot flashes) during perimenopause & menopause.

This can manifest as difficulty falling asleep or staying asleep.

These disruptions in sleep during perimenopause & menopause are due to a combination of:

Disruption of sleep centers of brain due to drop in progesterone and estradiol
Altered circadian rhythm due to drop in estradiol
Reduced melatonin
Impaired ability to cope with stress
Sleep disturbing symptoms such as hot flashes, bladder frequency, restless legs & sleep apnea
High histamine during the high estrogen stage of perimenopause

Reduce or quit alcohol — alcohol impairs sleep and can worsen hot flashes

Careful with caffeine — caffeine is a stimulant. Stick with one in the am, but don’t drink the afternoon

Eat iron rich foods — such as meat, esp. if you are having heavy periods because iron deficiency can cause insomnia

Soothe your nervous system — try yoga, acupuncture, protein in the am and hot bath at night

Improve sleep hygiene — movement and outdoor light during the day, relaxing bedtime routine, and maintain a cool dark bedroom

Large systematic reviews & meta analysis of several studies show that acupuncture is very effective for insomnia compared to pharmacological treatments.

Experiencing menopause, irregular menstruation or hormonal imbalance? We combine the tools of Traditional Chinese Medicine (acupuncture and Chinese herbs) with Functional Medicine to identify the root causes of imbalance and treat menopausal symptoms.

For a limited time, Book a Free Menopause Intro Call with one of our specialists to learn more about how we can support you.

Co-owner of Rocky Coast Integrated Medicine in Portland, Maine, Beth is licensed in the state of Maine, is licensed nationally by the NCCAOM, and is a highly trained expert in the fields of acupuncture for infertility, pain relief, stress management, and more. Book an initial consultation today.

Zinc For Menopause