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Insomnia and Menopause

Insomnia affects at least 15% of all adults at some time in their lives. It is also a major symptoms in 40% to 60% of perimenopausal and menopausal women. Women who experience insomnia are more likely to experience hot flashes too.

According to the SWAN Study, (Study of Women's Health Across the Nation) insomnia and fatigue are one of the most symptoms in menopause.

In Pre-menopause 16% to 42% of women have insomnia

In Peri-menopause 39% to 47% of women have insomnia

In Post-menopause 35% to 60% of women have insomnia

Factors that affect sleep in menopause include aging, hot flashes, depression, anxiety and other medical conditions, including the changes in levels of Estrogen and Progesterone, In fact estrogen plays a major role in keeping our body temperatures low.

During the past 4 weeks I have tried to resolve some of my own issues with insomnia, using free or inexpensive solutions.

I attended the Women's Sleep Summit and gained a huge amount of knowledge about circadian rhythms, sleep drive, sleep specialists and how women do suffer more than men from insomnia. I was able to look at my own insomnia triggers, of anxiety and stress, getting up in the night for the bathroom and being hot.

The summit has helped me to create my own wind down routine,

  • Meditation

  • Breathing exercises- Box Breathing- breath in for 4 seconds, hold for 4 seconds, breath out for 4 seconds and hold for 4 seconds and repeat.

  • Ensuring my bedroom and bedding is cool

  • Taking my progesterone hormone therapy just before bedtime.

  • Not going to bed unless I am sleepy

  • Finally, looking at any problems that could affect my sleep from the day. For me this includes not moving enough and anxiety.

I now know that sleep is very much a moving target and consistency is the key.

Some of the resources I used are,

  1. Stephanie Romiszewki- @stephsleephead

  2. Sleep cycle App

  3. @sleephoria

  4. Dr Lara Barbir- Transcendent Therapy

  5. Dr Sarah Silverman - @drsarahsleep

  6. Dr Raine Gupta-

  7. Dr Nishi Bhopal-

  8. The CALM App

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