AromatherapyĪromatherapy may be helpful in inducing relaxation and reducing hot flashes. While it may seem that alcohol makes people drowsy, even a small amount reduces overall sleep quality.Ī person can try to reduce or avoid any of these, especially in the afternoon and evening. Smoking, consuming caffeine, and drinking alcohol can all make it more difficult to sleep. However, there are many other ways people can try to make sleep easier during menopause.īelow are some evidence-based approaches: Avoiding caffeine, nicotine, and alcohol Many are also addictive and are not suitable for managing a long-term sleep problem.Īccording to a 2019 review, no study has found that herbal or dietary supplements consistently help with menopause symptoms. Lessening the impact of mental health conditions may also benefit sleep.ĭoctors rarely prescribe sleeping pills to treat insomnia, as these can have serious side effects. However, it is of note that insomnia can also occur as a side effect of SSRIs.įor those who are experiencing mood changes, anxiety, or depression, talk therapy may help them understand and cope with these feelings. People can also take it internally via tablets or an implant.Īnother potential treatment is a low-dose selective serotonin reuptake inhibitor (SSRI).ĭoctors typically prescribe SSRIs for mental health conditions, but these medications can also reduce the frequency of hot flashes, which may help with sleep. Hormone therapy is available in topical gels, creams, and patches. People may find that they sleep better and experience fewer hot flashes while using this treatment. This works by replacing the lost hormones, which can improve many menopause symptoms. The main treatment for menopause-related insomnia is hormone therapy. Medical treatments for insomnia during menopause The relationship between sleep and mood is bidirectional, and changing hormone levels can also play a role. However, insomnia can also make depression more likely. Many mental health conditions, including anxiety and depression, affect sleep. This, along with the symptoms of menopause, can have an impact on an individual’s mental health. It is also a sign that a person is getting older. Mental healthįor many people, menopause signals a major change. Some evidence suggests that there is and that individuals during postmenopause have less melatonin than those during premenopause. It is not clear whether there is a link between menopause and a decline in melatonin. However, melatonin levels appear to decrease with age, which may cause sleep disturbances. It is especially important at the start of sleep. Melatonin is a hormone that plays a key role in the sleep-wake cycle, helping keep people asleep. Hot flashes cause a sudden sense of heat around the face and neck and often occur with sweating and a fast heartbeat. Hot flashes, which are one of the so-called vasomotor symptoms, are common in menopause, affecting 75–85% of people going through menopause. These symptoms can disrupt sleep, causing frequent waking. Sometimes, insomnia happens during menopause because of hot flashes or night sweats. This is especially true if the decline in hormones happens quickly, as it does after a person undergoes surgery to remove the ovaries. Some evidence suggests that low hormone levels can increase the likelihood of insomnia during menopause.Īccording to the SWAN, previous longitudinal studies have found a correlation between lower levels of estradiol and poorer sleep. Several things may contribute to it, including: Hormonal changes Research on the exact cause of insomnia during menopause does not point to one clear cause.
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