Sleep and Menopause
Menopause is a stage in life when a woman stops having her monthly menstrual cycle (period). It is a normal part of aging and marks the end of a woman’s reproductive years. Menopause typically occurs in a woman’s late 40s to early 50s.
When a woman goes through menopause, her body stops producing the hormones estrogen and progesterone. The loss of these hormones brings about various symptoms, including hot flashes (a sudden feeling of warmth that spreads over the body) and sweating (which is related to the hot flashes).
Approximately 75 percent of menopausal women experience hot flashes, a condition that can last for five years. Hot flashes and sweating can make it difficult for women tosleep. According to the National Sleep Foundation, approximately 40 percent of menopausal women have sleep problems caused by hot flashes. Sleeping difficulties can lead to other problems, such as daytime drowsiness.
How can I treat sleep problems related to menopause?
The traditional treatment for the symptoms related to menopause has been hormone therapy (HT). HT consists of estrogen given as a pill, patch, or vaginal cream, either alone or combined with progestin (a synthetic form of progesterone, or micronized progesterone). However, results from a large study, the Women’s Health Initiative, showed that estrogen-progestin caused an increased risk of breast cancer diagnosis. Estrogen alone did not increase breast cancer risk, but the study also found that therapy with estrogen alone brings an increase in the risk of stroke in older women.
The latest recommendation for HT for menopause symptoms such as hot flashes is to use HT in its lowest dosage, consistent with the indication for use, with periodic re-evaluation with your doctor.
If you decide not to use HT, other ways to deal with hot flashes to improve your sleep include:
- Staying cool during hot flashes by wearing loose clothing to bed
- Keeping your bedroom well-ventilated to prevent night sweats and disturbed sleep
- Avoiding certain foods that might cause sweating (such as spicy foods), especially right before bedtime
Other practices that might improve your sleep:
- Maintaining a regular bedtime schedule, including going to bed at the same time every night
- Exercising regularly but not right before sleep
- Avoiding excessive caffeine
- Avoiding naps during the day, which can prevent you from sleeping well at night
- Talking to your doctor about other prescription medicines that can help you sleep
What alternative treatments are available to treat hot flashes?
Alternative treatments for treating hot flashes have included soy products such as tofu and soybeans. Soy products contain a plant hormone called phytoestrogen that acts as a weak estrogen. Studies in general do not show significant hot flash reduction with soy products; however, soy foods might lower cholesterol. Soy in women over the age of 60 was not associated with benefits for the bones or significant cholesterol reduction. High doses of soy supplements have been reported to stimulate problems with uterine lining.
Black cohosh, a perennial plant that is a member of the buttercup family, has also been used to treat hot flashes. In several studies, menopausal women who took black cohosh experienced relief from hot flashes and sweating, although most of these studies have been short-term, and used varying amounts of black cohosh from different sources. More studies are underway to determine if black cohosh reduces the frequency of hot flashes and other menopausal symptoms.
Please note that alternative treatment products are not regulated or controlled by the Food and Drug Administration, and the long-term benefits and risks are unknown. Talk to your doctor before you take any of these products.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 1/21/2008…#12122
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