Perimenopause/ Menopause Sleep Problems And Fatigue

When you first start getting symptoms due to hormonal changes during perimenopause sleep disruption and feeling fatigued are likely to be part of the symptoms. The reason for this is the drop in oestrogen, progesterone and testosterone. These hormones fluctuate up and down during perimenopause and stay low after you’ve reached menopause and during the post-menopause years.

Oestrogen, which is important for so many roles in a woman’s body, helps give you a better quality of sleep. It helps you to fall asleep quickly and reduces your chances of waking up during the night. Progesterone has a calming effect, which again aids a peaceful sleep. Normal levels of testosterone, even though they are naturally lower in women than in men, also help you to get a good night’s rest. 

When the levels of these hormones are lowered it can cause fatigue in general which is made worse by the fact that it can mess with your sleep pattern. Not only are you feeling more tired anyway, but you don’t get a chance to recharge your batteries by getting a good night’s rest.

So how long do perimenopause/ menopause sleep problems and fatigue last? 

The good news is that a lot of women find that their sleep improves after they reach menopause despite their hormone levels staying permanently low. Feelings of fatigue in general also improve and they get their energy back. All women are different of course, but it’s nice to know that there’s light at the end of the tunnel.

Perimenopause/ Menopause Sleep Problems And Insomnia

Sleep problems can make life difficult during perimenopause and menopause. The change in your hormone balance can disturb your natural sleep pattern leaving you feeling like you never went to bed. Having sleepless nights during perimenopause and menopause is a problem experienced by a lot of women. In fact it’s common for insomnia to be one of the early signs of perimenopause.

On average an adult needs between 7 and 9  hours of good quality sleep each night. This can be impossible to achieve if your sleep pattern is being disrupted by your hormones. Hot flushes,night sweats, aches and pains plus extra trips to the loo won’t be helping the quality of your sleep either. 

Most of us will have had problems sleeping at some point in our lives, particularly at stressful times. These times pass and we then sleep better again. Unfortunately for some, insomnia is an ongoing problem, whether it’s hormonal or has other causes.

If you experience the following symptoms regularly then you are suffering from insomnia:

• Can’t drop off to sleep and lie awake
  
• Wake up several times a night
  
• Have trouble going back to sleep after waking during the night
  
• Wake up early and can’t go back to sleep
  
• Still feel tired when you wake up in the morning
  
• Feel tired, irritable and lack concentration during the day but are unable to nap
  

Other Factors That Can Cause Insomnia And Sleep Problems

When you are in, or nearing your middle years, it might not just be your hormones that are affecting your quality of sleep. There are a lot of other factors that can disrupt your sleep pattern. We all lead busy and sometimes complicated lives and things that are happening from day to day often affect our ability to get a good night’s rest.

Our daily lives are filled with things that we need to deal with and which often cause us extra pressure and even stress and anxiety. The added responsibility on top of hormonal changes can make getting good quality sleep even more difficult. 

For example:

• Career/work demands and problems
  
• Bringing up your children or supporting grown up children
  
• Childminding grandchildren on a regular basis
  
• Caring for or helping elderly/sick parents
  
• Financial worries
  
• Relationship issues
  
• Existing health conditions 
  

It’s generally thought that women need less hours of sleep as they get older but the sleep needs to be refreshing. If you sleep for less hours a night than you used to but wake up refreshed and ready for the new day then don’t worry. Get up and get going. 

You don’t have to start working straight away. Use the extra time for yourself. Read, exercise, meditate or anything else that you like to do. Enjoy the extra ‘me’ time while it’s quiet and everyone else is still sleeping.

Perimenopause/ Menopause Fatigue

Fatigue, like problems sleeping can be hormonal. The change in your hormonal balance can leave you feeling drained of energy both physically and mentally. This loss of get up and go can have a big effect on your life and to the lives of those around you. It affects both your personal life and your working life.

Fatigue not only makes you feel extremely tired and lacking in energy but it can leave you feeling mentally exhausted too. A lowered attention span, memory lapses and irritability are common when you’re feeling fatigued.

Problems sleeping, whether or not they are caused by the hormonal changes or other factors, lead to daytime fatigue. Feeling that you haven’t got the energy to do what you would normally do can be upsetting (it makes me feel old!). Whether it’s your personal or work life fatigue can be destructive, causing you upset and worry.

There are a few things that you can do that can help to reduce your feeling of fatigue. Take a look at my Tips and Tricks a little further down this page and give them a try.

Perimenopause/ Menopause Crashing Fatigue

General fatigue during perimenopause and menopause is a common symptom but for some women their fatigue is extreme. Crashing Fatigue is overwhelming and can come on suddenly robbing you of the ability to function normally. 

So how do you know if you’re suffering from crashing fatigue? 

If you are suffering constantly with overwhelming physical and mental exhaustion, that is not helped by resting or sleeping, particularly if it comes over you in a sudden wave, then you may be suffering with crashing fatigue.

There are other indicators that your fatigue is extreme, such as:

• Your fatigue is made worse by any physical or mental activity (however small)
  
• Feeling tired all day
  
• Feeling completely exhausted all of the time
  
• Falling asleep regularly during the day (even at work)
  
• Lack of concentration and focus on what you’re doing
  
• Losing your appetite
  
• Being irritable and bad tempered
  
• Feelings of low mood/depression
  

Crashing fatigue is common for women in their 40s and 50s, more common than it is in men of the same age. A woman’s hormonal changes during these years is an important contributing factor. The drop in oestrogen levels means that its control over cortisol (stress hormone) levels in the body is reduced and high cortisol levels can cause fatigue

Chronic Fatigue Syndrome (CFS) 

Similar to crashing fatigue but often has no identifiable cause or obvious reason behind it. Again, CFS is more common in women in their 40s and 50s than it is in men of the same age. So it’s possible that fluctuating and lowered hormone levels play a part in this syndrome for women in their middle years.

Other Causes For Crashing Fatigue

There are many different factors that can play a part in crashing fatigue and CFS apart from hormonal influences.

Psychological factors/ triggers 

High stress levels, anxiety, depression and also grief over the loss of a loved one.

Lifestyle issues 

Alcohol overuse/abuse, too much caffeine, lack of/poor quality sleep, lack of regular exercise and eating an unhealthy diet.

Medical conditions

Such as anemia, thyroid problems, diabetes, liver/kidney problems, being overweight (obesity) and cancer, for example.

You should see your doctor if your fatigue is acute to get some professional help and advice.

Tips and Tricks

How Can I Sleep Better During Perimenopause And Menopause? What Can I Do To Feel Less Fatigued?

Two questions regularly asked by women everywhere who are going through perimenopause, and also women who have reached menopause and are still suffering with problems getting a good night’s rest. I’ve put together some Tips and Tricks that you may find useful.

These tips can be useful for both sleep problems and fatigue. Have a read and give them a try. I hope you find them helpful. If your fatigue or insomnia are extreme, or you’re finding it difficult to cope with, see your doctor for some professional help and advice and to check for any medical causes.   

Be kind to yourself 

Rule number one. Women have a tendency to put others first, whether it’s partners, family, friends or colleagues. It’s really important to have some regular ‘me’ time to rest and relax. If you have to put your foot down to get it, then go for it! Your needs are as important as anyone else’s. 

Power naps 

Can revitalise both body and mind – no more than 20 minutes though or it might have the opposite effect and leave you sluggish or interfere with night time sleeping.

Relaxation

Breathing techniques done several times an hour can help lessen the feeling of fatigue and can help you to wind down. You can do these at home or at work and are great if you are unable to take a power nap.

Try this simple breathing exercise:

• Sit comfortably
  
• Close your eyes
  
• Breath in through your nose to the count of 4
  
• Breath out slowly through your mouth to the count of 6
  

It’s a really simple exercise. Repeat it several times an hour throughout the day and you will notice a difference. It’s also useful at bedtime. When you’re tucked up in bed repeat it a few times, one after another while relaxing your body muscles, until you feel more relaxed and ready for sleep. (see my ‘Relaxation article’ for more techniques)

Fresh air 

Fresh air is excellent for fatigue. Even short walks on your lunch break will help. I know bad weather can be off putting but that’s no excuse not to get some fresh air. So go for it, rain or shine! Make it a daily routine and you will feel the benefit. Fresh air is also good in helping you sleep better. Don’t go for a walk too near bedtime though, 4-6 hours before is probably best.

Exercise

Gentle but regular and not too close to bedtime, is good at combating sleep problems and fatigue. We all lead busy lives and taking regular exercise can end up at the bottom of the list. Remember that you don’t have to run a marathon or join a gym to improve your fitness and exercise levels. Simple things like a regular short brisk walk, swimming and gardening all count.

Healthy diet 

And maintaining a healthy weight are important at any point in your life. They become even more important during perimenopause and menopause as lack of the proper nutrients and being too heavy can make the symptoms worse. Poor diet and obesity can lead to problems with sleep and can also cause fatigue.

Hydration 

Hydration is important as good hydration keeps your body running smoothly. Poor hydration slows your body down making you feel sluggish and tired. Dehydration also affects how your brain works and will affect your ability to concentrate.

Bedtime Routines

Bedtime routines are important for a good night’s sleep.

• Avoid stimulants such as coffee and alcohol in the evening
  
• Wind down for at least an hour before going to bed. Watch TV, read, take a warm 
  
• shower or bath (warm, not hot!).
  
• Don’t have a large meal too late in the evening. Keep it light or eat earlier.
  
• Don’t watch TV, play on your phone or tablet while in bed (I know, most of us are guilty of this!) Screens of this kind are not helpful for a good night’s sleep. It’s too much stimulation when you should be letting your brain switch off until the morning.
  

A cool dark bedroom is better for sleep. Make sure your mattress is comfortable and supportive. Your pillows need to be supportive too and your duvet or covers need to be lightweight but cosy. You won’t get a good rest if you’re on a lumpy mattress or you feel weighed down by a heavy duvet. I recently bought myself some blackout curtains. My old ones were lined but still let in light. Not a problem in the winter but I got fed up with being woken up early in the lighter months. My new curtains were definitely worth the money, my room is dark even if the sun is shining.