Women who are in their late 30s and 40s and experience symptoms of insomnia might be in their transition to menopause. Insomnia can be triggered by numerous things, including hormonal changes, hot flashes, mood swings, and social issues, all of which accompany menopause.

Hormonal changes are common when a woman is in the period of menopause. This happens because the production of estrogen and progesterone decreases. These hormones are the ones responsible for promoting sleep. Thus, such hormonal changes can trigger sleeplessness or even chronic insomnia.

Hot flashes are the surge of adrenaline which can wake up the brain from sleep. The hot flashes are often accompanied by sweat and temperature change. Hence, they disrupt your sleep.

Mood swings and depression are common in 20% of women who deal with menopause. The reason behind this is the low estrogen. The depression can also be triggered by social changes which happen during that time frame.

The perimenopausal period can last from three to ten years. During this time, you should learn to live with insomnia and adjust your life around it.

What to Do When Having Chronic Insomnia During Your Menopause

If the symptoms which are common in menopause are preventing you from getting a good night’s sleep every night, it’s crucial to see your gynecologist or a general practitioner. Your hormones are the ones you can’t control without using proper medications. However, there are certain things which are in your control, including your sleep habits and good sleep hygiene.

Here are several tips which will help you build a very tight sleep structure and sleep environment, especially if you’re in menopause.

• keep your room dark, quiet, and cool;
• avoid drinking alcohol or smoking;
• place a cloth in a bucket of ice near you;

Treatments for Women Whose Sleep is Affected by Menopausal Symptoms

If you experience low estrogen levels, it is highly recommended to try hormone replacement therapy or HRT. This therapy supplements the estrogen hormone which will reduce the instances of vaginal symptoms, hot flashed, and difficulty with urination. HRT is effective and it should be only used for the shortest possible term in the lowest possible dose. Moreover, there are some medications which can stabilize the mild fluctuations of estrogen, such as low-dose birth control pills.

Is There Any Alternative to Hormone Replacement Therapy

If a woman doesn’t want to undergo HRT, there are some herbal products she might use. Paced breathing, relaxation therapy, and exercise are highly recommended. Moreover, yoga and acupuncture have also shown to be very effective in easing insomnia symptoms in women with menopause.