Many women in their 40s and 50s know the feeling — restless nights spent tossing, turning and watching the clock tick by.
Like many perimenopausal and menopausal women, you may experience fluctuating hormones, hot flashes, night sweats and mood changes that can disrupt your sleep cycle, leaving you feeling exhausted and frustrated.
A study published in Sleep and Breathing, Global Prevalence of Sleep Disorders During Menopause, found that sleep disorders are prevalent and significant beginning in perimenopause, with the highest prevalence among postmenopausal women. This research highlighted the importance of addressing sleep issues across all stages of menopause.
It’s crucial to address these sleep problems to maintain your energy, mood and overall health.
Fortunately, there are effective strategies to improve your sleep. If you’re ready to make changes, try these tips to improve your sleep at night.
Proven Tips To Sleep Better at Night
The Centers for Disease Control and Prevention recommends adults sleep at least seven hours each night to promote optimal health.
Be intentional in adjusting your daily routines and habits to enhance your sleep quality and overall well-being.
1. Stick to a Consistent Sleep Schedule
To regulate your body’s circadian rhythm, also known as your body clock, go to bed and wake up at a regular schedule every day, including weekends. This habit will help you fall asleep and wake up naturally.
2. Create a Calming Sleep Routine
Relax before bed by reading or taking a warm bath. These good sleep habits signal your body that it’s time to wind down, promoting better sleep.
3. Limit Screen Time Before Bed
Reduce your exposure to electronic devices at least an hour before bedtime to minimize your blue light exposure, which can interfere with melatonin production and disrupt sleep quality.
4. Avoid Caffeine and Alcohol in the Evening
Avoid caffeine and alcohol late in the day, as they can negatively impact your sleep. Caffeine can keep you awake, while alcohol may disrupt your circadian rhythm.
During menopause, these substances can make symptoms like hot flashes and night sweats more intense, further impacting sleep quality.
5. Get Regular Exercise
Being active helps you fall asleep faster, resulting in a more restful sleep. However, vigorous exercise before bedtime can interfere with sleep.
Exercise can also help manage menopausal symptoms such as mood swings and anxiety, contributing to better sleep.
6. Eat Light Before Bed
Stop eating a few hours before bed. Discomfort from indigestion can keep you awake and affect your sleep quality.
Opt for a light snack if you’re hungry, choosing foods that promote sleep, such as those rich in tryptophan
7. Optimize Your Sleep Environment
Keep your bedroom calm, dark and quiet. Use earplugs or a white noise machine to enhance your sleep environment.
During menopause, maintaining a comfortable sleep environment can help alleviate symptoms like hot flashes and night sweats.
8. Use Relaxing Scents
Lavender and other calming scents can promote relaxation and improve sleep quality. Incorporate these into your bedtime routine to help you fall asleep more easily.
9. Practice Deep Breathing or Meditation
Deep breathing exercises or meditation before bed can help you relax, reduce stress and anxiety and prepare you for sleep.
10. Try Blackout Curtains or a Sleep Mask
Blocking out light with blackout curtains or a sleep mask can prevent disruptions to your circadian rhythms and improve sleep quality.
11. Keep Naps Short
If you need to nap during the day, keep it brief — around 20 minutes — and avoid napping late in the afternoon to prevent it from interfering with your nighttime sleep.
Short naps can help alleviate fatigue without disrupting your nighttime rest.
12. Use White Noise
A white noise machine or fan can mask background noises, creating a consistent auditory environment that may help you fall asleep and stay asleep.
13. Keep a Sleep Diary
Tracking your sleep patterns, habits and routines in a sleep diary can help identify factors affecting your sleep and guide improvements.
14. Stay Hydrated — But Not Right Before Bed
Maintain hydration throughout the day, but limit fluid intake before bedtime to reduce the frequency of bathroom trips.
15. Try Natural Sleep Aids
Natural remedies like melatonin supplements or herbal teas may assist with sleep. Consult your healthcare provider before taking any new supplement.
16. Consider Cognitive Behavioral Therapy
According to a study published in the American Journal of Lifestyle Medicine, Cognitive Behavioral Therapy for Insomnia (CBT-I) can be an effective treatment to address thoughts and behaviors disrupting sleep, offering long-term benefits without medication.
17. Explore BHRT (Bioidentical Hormone Replacement Therapy in Kansas City)
If you experience sleep disturbances due to hormonal imbalances, BHRT can help restore hormone levels, potentially improving sleep quality and overall well-being.
Implementing these tips can significantly enhance your sleep quality. Consult a sleep specialist or healthcare provider for personalized guidance if your sleep issues continue.
How Can BHRT Help Improve My Sleep?
Hormones like estrogen, progesterone, testosterone, melatonin and cortisol regulate sleep. When these hormones are out of balance due to aging, stress or other factors, it can lead to sleep disturbances including insomnia, night sweats and waking up too early.
Bioidentical hormone replacement therapy (BHRT) aims to restore hormonal balance by using hormones that are chemically identical to those your body produces naturally.
This approach is designed to alleviate symptoms associated with hormonal imbalances, including sleep disturbances.
A study on menopausal insomnia published in Climacteric recommends hormone replacement therapy for women experiencing sleep disturbances alongside symptoms such as hot flashes and night sweats, highlighting how the treatment can improve sleep quality.
Estrogen and Progesterone: Enhancing Sleep Quality
In women, declining estrogen and progesterone levels during menopause can disrupt sleep. Estrogen helps regulate the body’s internal clock, while progesterone has calming effects that promote relaxation and sleep.
According to a study published in Sleep Medicine Reviews, “Good-quality studies demonstrated that the postmenopausal decline in estrogen and progesterone contributes to sleep disturbances in women and that timely treatment with estrogen and/or progesterone therapy improved overall sleep quality.”
Testosterone: Supporting Sleep in Women and Men
Testosterone influences sleep patterns in both men and women. Low testosterone levels can lead to sleep disturbances, including difficulty falling asleep and frequent awakenings.
Melatonin and Cortisol: Regulating the Sleep-Wake Cycle
Melatonin and cortisol play crucial roles in maintaining the sleep-wake cycle. Melatonin promotes sleep onset, while cortisol levels typically decline naturally at night.
Imbalances in these hormones can lead to insomnia and fragmented sleep. BHRT can help optimize melatonin and cortisol levels, promoting a more balanced circadian rhythm and improved sleep quality.
Personalized Approach for Optimal Results
We tailor BHRT to your individual hormonal needs at our hormone treatment center to ensure the therapy aligns with your unique hormonal profile.
Our healthcare team will thoroughly assess your health and conduct hormone tests to get a clear picture of where you are health-wise. Based on the results, we develop a customized treatment plan that may include estrogen, progesterone and testosterone.
Combining BHRT with good sleep hygiene practices — keeping a consistent schedule and a conducive sleep environment, among other interventions — can be an effective solution if you’re struggling with chronic sleep issues.
If you’re experiencing persistent sleep disturbances and suspect hormonal imbalances may be the cause, consult with a healthcare provider experienced in BHRT to determine if this therapy is appropriate for you.
How long does it take for BHRT to improve sleep quality?
While results vary, many patients report improvement within a few weeks. Full benefits are typically seen after a few months of consistent therapy and support.
Is BHRT safe for improving sleep in older adults?
Yes, a sleep research study published in the Journal of Menopausal Medicine indicates that hormone therapy can enhance sleep quality in menopausal women, particularly those experiencing hot flashes and night sweats.
However, the research noted that sleep disorders during menopause may also be associated with other factors such as limb movement syndrome, depression and anxiety.
To effectively manage sleep disturbances among menopausal women, a comprehensive evaluation is necessary to identify the underlying causes.
Improve Your Sleep with BHRT at KC Wellness Center
Better rest is possible with the proper support. KC Wellness Center specializes in integrative and regenerative treatments, including bioidentical hormone replacement therapy.
Contact us today to reclaim the sleep you deserve — for today’s recovery and tomorrow’s next day performance.
Dr. Rahul Kapur, M.D. is a board-certified family medicine physician with a dedicated passion for integrative medicine and a deep knowledge of functional medicine. He was named intern of the year at Wesley Medical Center in Wichita, KS, and has been practicing as a hospitalist for over a decade. He has successfully helped many patients in Kansas City with his specialized IV bags, ketamine therapy, hormone optimization and weight loss therapy methods.