I'm Finished With Menopause: Why Can't I Sleep?

It's not just hot flashes that can mess with your sleep.

Photo by elizabeth lies on Unsplash

Hello out there, and thanks for reading! I love getting emails from my readers; it means you’re really here and engaged and interested. (Another way to let me know you’ve been here, is to hit that little heart button above.)

It is often upsetting to know that there are so many of you facing health quandaries. (I so wish our healthcare professionals were not so pressed for time and could dive deeper into our needs and concerns.)

Here’s a letter from Robin G:

I’m 63. Menopause is long behind me, and thank goodness, so, for the most part, are hot flashes and night sweats that cursed me with insomnia for all the years starting with perimenopause (which I started around my early 40s) all the way through to post-menopause.

By now, I thought I was out of the woods and would sleep better. At least, that’s what I hoped.

Can you write something about this? Surely this isn’t going to go on for much longer, is it? I crave an uninterrupted night of sleep and am tired of being tired!

My reply:

Robin, thanks for writing and I’m so sorry you’re having this problem. You’re definitely not alone, if that’s any consolation. (It’s probably not.)

If you’re still occasionally getting night sweats, even though you have passed through menopause, you’re not alone either. These can hang around for as many as 10 years after your final period.

Here are some things to look for in your sleep routine. You may be surprised to find that some small changes can really make a big difference:

Lower the temperature. In general, the best bedroom temperature is between 60 and 67 degrees Fahrenheit. That may seem cold to some, but this range actually aligns with your body’s natural nightly drop in core temperature (which helps initiate sleep).

Create calm. Because night sweats and hot flashes cause a vicious cycle - often waking you and causing fragmented sleep - they can easily trigger anxiety and make falling back to sleep difficult. To get yourself into a relaxed state before bed, aim for a consistent 30-60 minute wind-down: dim the lights, avoid laptops, phones and iPads, try relaxing activities like reading, stretching, meditation, slow deep breathing, or a warm bath (my personal fave). If you find yourself waking up during the night, try not to look at the clock, your phone, or turning on bright lights. A breathing technique known as the 4-7-8 method or progressive muscle relaxation can help, as can progressive muscle relaxation…Click here for more details.

Make it dark. Darkness helps trigger the release of melatonin, a natural hormone your body produces; it helps regulate your sleep-wake cycle. Make sure to cover windows completely to block out outside light. Also make sure no light is streaming in through the gap under your door (if it is, place a rolled-up towel against the door gap). If all else fails, wearing a sleep mask can help block out unwanted light.

Don’t drink too close to bedtime. Alcohol and caffeine are definite sleep-stealers. But so is water or any liquid that will make for frequent bathroom runs during the night. Experts advise to stop drinking coffee at least six to eight hours before bedtime, and have your last drink of alcohol at least three to four hours before bed. Plain water or other fluids should be stopped about one to two hours before turning in.

Listen for snoring. Tough to do if you sleep alone, I realize. If you have a sleeping partner, make them aware that you need to be aware of sleep apnea, which is really more than simple snoring. What does sleep apnea sound like? Loud, erratic snoring that’s interrupted by short periods (10-plus seconds) of silence, followed by sudden sounds like snorts, gasps or choking.

Post-menopausal women are two to three times more likely to develop obstructive sleep apnea (OSA) than premenopausal women, because of the loss of protective hormones like progesterone and estrogen, which help keep your airways open.

For more on the dangers of uncontrolled sleep apnea - which you might not even know you have - click here.

For a Pause…

1. The best fabrics for hot flashes are made of breathable, moisture-wicking materials like cotton, merino wool, linen, and bamboo viscose/rayon. They are absorbent and lightweight, like these pjs.

2. Stretching out on a cushy mat before bed is also a great way to wind down and get all the kinks of the day out.

3. Also helpful: A warm bath topped off with some fragrant epsom salts. Bonus: the magnesium and sulfate contained in the epsom salts can help with muscle soreness and inflammation, too.

4. I used to think wearing socks to bed would be the wrong thing to do and keep me too warm. Then I learned that socks can actually facilitate sleep by triggering vasodilation (the widening of arteries), which actually helps lower your core body temperature. Now I don’t go to sleep without them!

That voice! That song! That group! How I loved them.

Do you have a helpful sleep solution? If so, please share!

The information provided on the site is for educational purposes only, and does not substitute for professional medical advice, diagnosis or treatment.