Hormones and Sleep

Are you going through menopause and having trouble sleeping?

If so, you are not alone. Hormone levels begin to change during the perimenopause years and can continue to change through menopause, and can drastically affect sleep. 

While menopause technically occurs “one year after your last menstrual cycle,” it’s actually a process that begins in the preceding years. Usually, a woman will begin her perimenopause transition in the forties. However, for some women, it is earlier, and for some, it is later.

When hormones are imbalanced, a host of symptoms can begin, including the following:

• Insomnia
• Exhaustion/fatigue
• Brain fog
• Weight gain, especially around the midsection
• Muscle and joint aches and pains
• Reduced libido
• Thinning hair
• Changes in skin texture/appearance
• Hot flashes
• Irritability

What many women may not realize is that waning or imbalances in the hormones could be the root cause of their sleep issues. Perimenopause/menopause is sometimes referred to as “the change” in a woman’s life. It can affect you both physically and psychologically. Lower levels of progesterone and estrogen can greatly affect your ability to sleep.

There’s a direct link between lower levels of these hormones and sleep problems. This topic has been well-researched. As a woman ages, the ovaries decrease the production of progesterone and estrogen. These hormones have a direct impact on the quality of sleep, sleep apnea, mood, appetite, hot flashes, and reduced sex drive.

Contact our New Patient Coordinator at 972-960-4800

Or complete the form below, and she will contact you. There is no obligation to do this consultation.

Sleep Cycles

Let’s look at the reason(s) women have trouble sleeping in the peri and menopausal changes of mid-life. First, you need a good understanding of the various sleeping cycles that we go through each night.

• Stage 1 – Mild Sleep, the lightest state when you first fall asleep. Your brain activity begins to slow down, and you can still awake easily.
• Stage 2 – Moderate Sleep. Your heart rate slows down, your body temperature decreases, and your brain waves continue to slow.
• Stage 3 – Deep Sleep. The brain enters the very slow, Delta-waves phase. Your body releases Human Growth Hormone, responsible for cell growth, reproduction, and regeneration. This is the most important time for healing and restoration of the body. 
• Stage 4 – REM Sleep. This is your deep, dreaming sleep when your brain waves become more active. 

The cycle of stages repeats four to six times per night. The amount of Stage 3 deep sleep decreases toward morning, while REM sleep increases. It’s common to wake several times during a good night’s sleep, although you may not remember it. Getting about 60 to 90 minutes of both deep, slow-wave sleep and REM sleep is considered a good night’s sleep. 

 Any interruption or disturbance of sleep can mean less time spent in each of the sleep cycles. This includes the deep sleep stage which is crucial to overall health.

The Science Behind Sleep and Hormones

According to Yale, Sleep disorders are common in the peri and menopausal years. Sleep disorders affect 39% – 47% of perimenopausal women and 35% – 60% of post-menopausal women! Some of the most common issues that women face going through menopause include general insomnia, hot flashes, sleep apnea, and others.

When a woman experiences hot flashes and night sweats, it is usually due to low estrogen levels. Hot flashes affect 75% – 85% of women around the time of menopause, and can continue for up to 7 – 10 years.

Hot flashes that occur while you’re sleeping are called night sweats. Not only does your body heat up enough to wake you, but they also cause your adrenaline levels to rise. This causes you to sweat even more and increase anxiety levels which makes it difficult to fall back to sleep.

44% of women who experience hot flashes meet the criteria for chronic insomnia. Insomnia includes restless sleep, and waking up earlier than normal, which makes you feel tired during the day. Not getting enough sleep can impair focus and memory, worsen overall inflammation, increase anxiety, and create moodiness.

Progesterone and Sleep

Both estrogen and progesterone levels start to wane during the peri and menopausal years. Periods may become irregular. As a woman gets closer to menopause, ovulation stops altogether, and progesterone and estrogen levels stop cycling and remain low. Sleep problems are one of the most common and debilitating issues for women in this group, and are in part, caused by low progesterone levels.

Not being able to sleep is critical to your overall and mental health. Often, when women see their doctors, prescription sleep medications are prescribed. Not only are sleeping pills addictive, but they can also have side effects such as feeling sluggish and tired the next day.

Additionally, taking sleeping pills, important REM sleep is not usually achieved, so the body is unable to restore and heal itself like it is supposed to do with normal sleep patterns.

Our providers at Forum Health Las Colinas can help you understand the root causes of your sleep issues, which can include bioidentical hormone replacement therapy.

Progesterone: Mother Nature’s Valium

Progesterone is known as Mother Nature’s valium because it provides calmness and relaxation.   It can be administered orally, vaginally or through a cream applied on your skin.  Progesterone is also classified as a neurosteroid; it stimulates normal brain processes and helps the nervous system to function properly.  It eases anxiety and promotes memory.  Doctors recommend that Progesterone be taken before bed since it has a sedative effect and helps resume normal sleep cycles. 

Additionally, create healthy lifestyle habits to insure quality sleep:

• Try to go to bed and get. up in the morning at the same time to establish regular sleep cycles.
• Sleep in a cool, dark room
• Avoid caffeine in the late afternoon and evening hours
• Eat your last meal of the day at least three hours before bedtime
• Avoid heavy exercise at least three hours before bedtime
• Do not eat foods with heavy sugar content, especially in the evenings
• Avoid excessive alcohol intake

We Take a Whole-Body Approach to Treat Sleep Problems

Lack of sleep increases:

• Fatigue
• Chronic insomnia
• Anxiety and depression
• Weight gain
• Obesity and diabetes
• Cardiovascular disease
• Dementia and Alzheimer’s
• Weakened immune system
• Increased risk of some cancers
• Risk of having an accident

Functional medicine is a whole-body approach. We spend time with you to learn your history, current state of health, and all concerns you may have. This, combined with comprehensive lab testing, can help us determine the root cause of your sleep problems. That way, we can provide a complete treatment plan to help you start feeling better as fast as possible.

Tips for Healthy Sleep Hygiene 

• First and foremost, see a doctor. At Forum Health Las Colinas, we can discover any medical issues that may be impeding your ability to get a good night’s sleep.
• Go to bed and get up at the same time every day. Your body will develop a rhythm and begin to feel sleepier at your daily bedtime if you are habitual with your waking and sleeping hours.
• Unplug from your electronic devices at least one hour before bedtime. This will eliminate the “blue light” effect on your endocrine system which inhibits sleep.
• Take a hot bath in Epsom Salts. A bath is a good way to unwind, and these salts contain magnesium, the magical mineral that helps to soothe and calm your body so you can sleep deeper.
• Eat a cleaner diet. Processed foods and a diet high in sugars and starches can wreak havoc on your gut health and blood sugar.
• Expose yourself to sunlight, early in the day, if possible, for at least 30 minutes. This will help with your melatonin production.
• If you suffer from anxiety or have trouble turning your mind off at night, try writing down your worries or to-do list in a notepad. You can also try reading a book before bed to help your mind escape.
• Turn down the thermostat. Studies have shown that a cool room is more conducive to a good night’s sleep.
• Curb caffeine consumption in the afternoon and evening.
• Avoid excessive alcohol use.
• Make your bedroom as dark as possible. This helps your body utilize melatonin more effectively. If there’s too much light pollution for total darkness, try blackout curtains or a sleep mask.
• Use relaxation techniques such as meditation, deep breathing, or prayer. You can also play tranquil music or soothing sounds like the sound of a waterfall or rain falling.

Our Providers Can Help!

Our providers at Forum Health Las Colinas are devoted to understanding our patient’s health concerns and symptoms.  We use scientific-based protocols to find the root cause of hormonal imbalances, thyroid dysfunction, nutritional deficiencies, and more. We believe that spending quality, personalized time with each patient provides the necessary foundation to help you achieve optimal health and wellness. Our system incorporates provider consultation, comprehensive health assessment, and laboratory testing in a warm and caring environment.

Contact our New Patient Coordinator for a Free Phone Consultation. She can explain our protocols and fees in more detail, answer any questions or concerns you have, and explain how our approach can help with hormonal balance, anti-aging, and disease prevention so that you can enjoy a vibrant and healthy life!

Contact our New Patient Coordinator at 972-960-4800

Or complete the form below, and she will contact you. There is no obligation to do this consultation.