Sleep Problems and Night Sweats: How to Manage Perimenopause Effectively

Do you suddenly find yourself flushed and feeling sweat dripping down your forehead? Or do you lie awake at night staring at the ceiling? Hot flashes and sleep disturbances are common and distressing symptoms women experience during the menopausal transition. In this blog post, we explain how they occur and what you can do to alleviate them. The result? Less discomfort from perimenopause and a little more joy in life.

Why do I sleep poorly during perimenopause?

During perimenopause, your key reproductive hormones are on a rollercoaster. Your estrogen and progesterone levels fluctuate constantly. But these hormones don't just determine your fertility; they influence virtually everything in your body, including your sleep: falling asleep, staying asleep, and other unpleasant side effects like night sweats.

Night sweats and hot flashes during perimenopause

Hot flashes are sudden bouts of heat that are hard to ignore. They often come with a bright red face and beads of sweat. A hot flash begins in the face and neck and can spread to the rest of the body. They occur unexpectedly, without warning. You can also experience them at night; in that case, we call them night sweats. In this article, we focus primarily on night sweats.

Night sweats usually occur during perimenopause, the transition to menopause. While thankfully not always present, perimenopause can begin as early as your 30s. These symptoms arise from a sudden decrease in hormone production, particularly estrogen and progesterone.

Lower estrogen levels can make it harder for the hypothalamus (the part of the brain that regulates body temperature) to regulate your temperature. This can lead to dilation of your blood vessels, which increases blood flow and creates a feeling of warmth in your body.

What can you do about night sweats?

Diet and lifestyle play a significant role in the severity of night sweats. Some women find it helpful to avoid triggers like spicy foods, alcohol, and caffeine. Also, eat plenty of healthy fats, such as raw nuts, avocado, oily fish, seeds, and healthy oils. Finally, it's advisable to drink plenty of water, dress in layers, wear breathable clothing, use natural bedding, and occasionally turn on a fan.

Sleep problems during menopause

Another symptom of perimenopause is overall sleep problems. Progesterone , a hormone that naturally has a calming effect on the brain and plays an important role in regulating sleep, begins to decline during perimenopause. This is because you ovulate less frequently, as progesterone is primarily produced after ovulation. Without regular ovulation, progesterone levels decrease, which can lead to sleep problems, such as difficulty falling asleep or staying asleep. The lack of this "calming" hormone makes it harder for many women to get a good night's sleep during perimenopause.

Progesterone and estrogen together also influence the production of melatonin, the hormone that regulates your sleep-wake cycle. This can make it harder to fall asleep and sleep through the night during perimenopause.

What can you do to get through perimenopause feeling refreshed?

1. Magnesium and melatonin

Magnesium plays a key role in promoting relaxation and improving sleep quality, as well as in many other bodily processes. For example, it helps regulate neurotransmitters and melatonin, which control your sleep-wake cycle. Because magnesium isn't stored by the body, you need to consume it regularly through food or supplements.

Melatonin is produced naturally by your body and cannot be obtained from food. Supplements can help support your natural sleep cycle.

2. Healthy sleep habits

It's also important to maintain a healthy sleep routine. What does that look like?

• Follow a regular sleep schedule : go to bed and wake up at the same time every day.
• Create a relaxing pre-bedtime routine : Do calming activities like reading or take a warm bath before going to bed.
• Limit screen time : Avoid using electronic devices before bed, as the blue light can disrupt your melatonin production.
• Regulate the room temperature : Keep your bedroom cool and comfortable. The ideal temperature is between 16 and 18 degrees Celsius.
• Avoid heavy meals and stimulants : Don't eat large meals and avoid caffeine and alcohol close to bedtime.

3. Healthy lifestyle

In addition, it's important to maintain as healthy a lifestyle as possible. Eat nutritious food, exercise regularly, and avoid stress as much as possible.

Read more about a healthy lifestyle during menopause here.

4. Medicines and therapy

If your symptoms are truly overwhelming and natural remedies don't provide enough relief, you can discuss other options with your doctor. We advocate for natural approaches , but in some cases, it can be helpful to explore additional methods.

Hormone therapy may be a consideration, as it helps regulate estrogen and progesterone levels in your body. This can provide relief from certain symptoms, but it's important to carefully weigh the pros and cons of hormone therapy.

In addition, in some cases , selective serotonin reuptake inhibitors (SSRIs) may be prescribed to reduce night sweats or hot flashes.

If you suffer from insomnia, cognitive behavioral therapy (CBT) is a natural and effective treatment option. This therapy helps you change thoughts and behaviors that negatively impact your sleep, without the side effects of medication.

Discuss with your doctor which approach will work best for you, especially if natural options don't provide sufficient results.

Conclusion

Take care of yourself during perimenopause and remember that you are not alone. Many women go through the same changes, and with the right steps, you can get through this period better. By embracing a healthy lifestyle, good sleep habits, and, if necessary, the right treatments, you can make the transition more bearable and enjoy your daily life more. Don't be afraid to seek help if you need it. Small adjustments can make a big difference.

PS. I hope this blog has been helpful. Just a quick note to close. Why are we sometimes so cautious with our wording? Because we want you to understand that there's no magic pill that solves everything (unfortunately!). Supplements can help support your health, but other factors also play a role, such as genetics, sleep, exercise, and diet. Do you have questions about your specific situation? Chat with us – we're happy to help, with no obligation!