Sleep Disorders Related to Menopause

Along with hot flashes and mood swings, women going through menopause are also likely to suffer from sleep problems. Because sleep is an essential part of a healthy lifestyle, allowing the mind to rest and reorganize before the next day's events, menopausal women who are having trouble sleeping should seek medical treatment to properly diagnose and treat their sleep disorders.

What Causes Menopause Sleep Problems?

Menopause is the physical change women go through during their late 40s and early 50s (the average age of onset is 51, though women can begin menopause as early as 40 and as late as 60) as their bodies stop producing eggs. As their bodies change, women's bodies produce less estrogen, and they stop having their periods. These chemical fluctuations often contribute to a host of uncomfortable symptoms, one of which is the disruption of sleep.

According to the National Sleep Foundation, about 61 percent of menopausal women suffer from some kind of sleep disorder. Some of the most common sleep problems that affect these women include:

acroparesthesias (a condition that causes a tingling sensation in the hands and feet)
hot flashes
insomnia
night sweats
sleep apnea
snoring.

Doctors are not sure what exactly about menopause disrupts sleep. However, the prevailing thought is that the physiological changes a woman's body goes through during menopause, such as steadily declining estrogen levels, triggers sleeping troubles.

Over time, the minor disruptions in sleep caused by menopause may also contribute to the onset of more serious sleep-related disorders, such as sleep apnea. Because loss of sleep creates a domino effect, affecting health, mood and brain function during waking hours, see your doctor if sleep disturbances are beginning to affect your daily activities.

Acroarethesias and Menopause
Acroarethesias is a rare nerve disorder that results in an acute tingling sensation in the fingers and hands. Though it can affect both males and females of all ages, it occurs more frequently in older women, especially those who are menopausal. The numbness and strong tingling associated with this condition awaken the sufferer from a sound sleep, classifying it as a sleep disorder.

The neurological origin of acroarethesias means that it affects the nerves, as well as the nerve endings.

Because the presence of acroparesthesias could be a symptom of a larger problem, such as Fabry disease, those suffering from it should consult a physician. Failure to treat acroparesthesias could cause nerve lesions or other types of nerve damage.

Tips for Handling Menopause Sleep Disturbances

Menopausal women can improve their sleep by:

Exercising: Increasing the amount of physical activity you get not only significantly improves your overall health, but also can improve the quality of your sleep. Menopausal women may also want to include weight training exercises in their work out routines in order to build muscle mass and combat osteoporosis. However, avoid exercising too close to bedtime so as not to increase your endorphin levels, as this can prevent you from falling asleep.
Limiting caffeine, nicotine and alcohol: All three of these substances can seriously upset your sleep. While caffeine and nicotine prevent you from falling asleep, alcohol diminishes the quality of your sleep. Because caffeine depletes your body's calcium levels, menopausal women should take care to limit their consumption of caffeine especially.
Relaxing & meditating: Practicing relaxation techniques can help you train yourself to get into a state of rest quickly, a skill that especially helps to relieve stress and get better sleep. Meditation, yoga or some other form of quiet personal time not only helps you sleep, but it also benefits your overall mental health.
Starting an estrogen replacement therapy: Taking estrogen supplements (either through pill or patch form) can significantly help lowered levels of estrogen that may be contributing to ongoing sleep disturbances. However, be sure to consult your doctor about the dosage levels, as too much estrogen can also cause sleep disorders (such as night sweats).
Watching your diet: Eating a healthy, balanced diet helps your body function at its best, especially when it comes time to sleep. Avoid eating later at night because it tends to keep you up. Also, menopausal women should try to incorporate more calcium and Vitamin B in their diets to combat the other side effects of menopause. Dairy products, green leafy vegetables and high fiber foods are good to incorporate.

In general, the key to improving sleep for menopausal women is to look after their general health. By taking measures to limit or prevent other symptoms of menopause, such as night sweats and hot flashes, women can minimize, and even eliminate, their sleep disruptions.

Those who are taking all of the above precautions and still suffer from sleep disorders should seek medical attention, as their trouble sleeping may a symptom of a more serious condition.

Resources

Breus, Michael (2003). Menopause and sleep. Retrieved January 16, 2007, from the WebMD Web site: http://www.webmd.com/content/article/64/72427.htm.

Jelovsek, Federick (2006). Sleep disturbances: Menopause and melatonin. Retrieved January 16, 2007, from Women's Health Resource Web site: http://www.wdxcyber.com/nmood18.htm.