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Combatting Restless Sleep In Perimenopause

Is restless sleep causing you chaos?

This can be a frustrating and exhausting experience, leading to fatigue, irritability, and difficulty concentrating during the day.  

Restless sleep, also known as insomnia, is characterised by difficulty falling or staying asleep. It can manifest in various ways, such as waking up frequently during the night, difficulty falling back asleep, or waking up too early in the morning.  

As your body goes through perimenopause, the levels of oestrogen and progesterone –  the two main female hormones, fluctuate significantly. These hormones play a crucial role in regulating sleep patterns, and any imbalance can lead to disrupted sleep.  

Oestrogen, in particular, has a direct impact on the production of serotonin, a neurotransmitter that helps regulate mood and sleep. As oestrogen levels decline, so does the production of serotonin, leading to sleep disturbances. 

One of the main reasons for restless sleep during perimenopause is the decrease in oestrogen levels, which play a crucial role in regulating the body’s circadian rhythm, think internal clock!   This rhythm controls the sleep-wake cycle, and when oestrogen levels decline, the balance can be thrown off, resulting, in you having difficulty falling asleep, staying asleep, or waking up too early. 

The lack of quality sleep can have a domino effect on your physical and emotional wellbeing. For starters, it can lead to fatigue and daytime sleepiness, making it challenging to carry out daily tasks. 

This can also affect your mood, causing irritability, anxiety, and even depression. 

Furthermore, restless sleep can also worsen other perimenopausal symptoms, such as hot flashes and night sweats. These symptoms are already disruptive enough on their own, but when combined with poor sleep, they can become even more challenging to manage. 

It's a two way street!

On the one hand, the hormonal changes during perimenopause can cause sleep disturbances and on the other hand, the lack of quality sleep can also exacerbate other menopausal symptoms!    

For instance, hot flashes and night sweats can disrupt your sleep, leading to a vicious cycle of sleep deprivation and worsening symptoms. This can significantly impact your quality of life and make it challenging for you to cope with your ‘everyday’. 

Another factor that contributes to restless sleep during perimenopause is night sweats!  These sudden feelings of intense heat can last for a few seconds to several minutes, making it challenging to stay comfortable and fall back asleep.   

As mentioned above, oestrogen plays a critical role in the production of serotonin, so with levels of oestrogen dropping, you can be left with increased mood swings, anxiety, and depression, all contributing to your sleep disruption.  The stress and worry caused by these emotional changes can also lead to racing thoughts, making it challenging for you to quiet your mind and drift off to sleep. 

Simple ways to improve sleep quality

The first step is to make some lifestyle changes!  Regular exercise, a healthy diet, and stress management techniques such as yoga or meditation can all help improve sleep quality. Avoiding caffeine, alcohol, and heavy meals close to bedtime can also make a significant difference. 

Creating a comfortable sleep environment is also essential!  You may find it helpful to keep your bedroom cool and dark, use breathable bedding, and invest in a good quality mattress and pillows. It is also crucial to establish a consistent bedtime routine, such as taking a warm bath or reading a book before bed, to signal to the body that it is time to sleep. 

Some women may also find relief from herbal remedies such as valerian root, chamomile, and melatonin. However, it is essential to consult with a healthcare professional before trying any herbal supplements, as they may interact with other medications.

If you’re experiencing severe symptoms, hormone replacement therapy (HRT) may be an option. HRT involves taking oestrogen and, or progesterone, to replace the hormones that the body is no longer producing. This can help regulate the body’s internal clock and reduce symptoms such as hot flashes, mood swings, and sleep disturbances. However, HRT is not suitable for everyone, and you should discuss the potential risks and benefits with your doctor before starting treatment. 

Perimenopause isn't something that you can stop, BUT the severity of symptoms you experience CAN be managed by some simple lifestyle upgrades.

If fighting the fatigue, being bogged down by brain fog and operating in survival mode sound like you, then let’s chat about Perimenopause Power Programme

Specifically designed for women in business to transform your symptoms into strengths so you can lead with clarity and confidence. 

But before you dive straight in to portals of perimenopause paradise, let’s have a chat!  Book your free 45 minute Symptom Checker call where we’ll go through what symptoms are bothering you the most and create some simple strategies to lessen, or even alleviate them completely, so you can focus on building your business, in a way that works for you and your hormones!  

Meet Carolyn

Hi there!  I’m Carolyn – International Menopause In Business Coach, passionate about helping perimenopausal women to realise their power, potential and prosperity! Statistics show that 1 in 9 women are leaving their positions, including senior leadership roles, due to their menaopuse symptoms – I’m on a mission to support women in leadership stay in leadership!  By learning how to harness the power of their cycles and transform symptoms into strengths.

carolyn@qetello.com

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