More than half of women sleep poorly after menopause

The arrival of menopause not only marks the end of the fertile stage, it also brings with it changes that can alter rest. According to the clinical neurophysiologist Anjana Lopez, More than half of postmenopausal women suffer from some sleep disorder, and around 50.8% acknowledge sleeping poorly.

Member of the Insomnia working group of the Spanish Sleep Society (SES), López explains that there are three disorders that are triggered after menopause: he insomniathe obstructive sleep apnea (AOS) and the restless legs syndrome.

“In women pre-menopausal The prevalence of sleep apnea syndrome, for example, ranges approximately between 2 and 5 percent. in women post-menopausal these figures multiplied by four and OSA affects between 10 and 20 percent of women,” exemplifies the specialist.

López’s statements are part of the commemoration of the World Menopause Daywhich is celebrated every October 18a date that seeks to give visibility to the health challenges that women face at this stage.

Hormonal changes that disrupt sleep

The expert remembers that menopause means a stage of major hormonal changes which are reflected both in the body – there is a redistribution of fat – and in the mood – it can lead to anxiety or depression – and rest.

Added to this is a alteration in thermoregulation mechanismswhich has a notable impact on nighttime rest, favoring cases of insomnia, both initial and maintenance.

“This alteration is not only responsible for the uncomfortable hot flashes and night sweats, which cause many sleep awakenings in women, but also thermoregulatory mechanisms necessary to initiate and maintain sleep are altered“says López.

The consequences of sleeping poorly go beyond fatigue. “Are more tired and, consequently, they are less activeworsening the chronic pain who suffer and increased their cardiovascular risk. Furthermore, being more tired also reduces their concentrationthey have memory complaints, and with this there is a decrease in their performance and of his productivity“, details the SES spokesperson.

López also highlights the impact on moodwith an increase in irritability and mood swings that make interpersonal relationships difficult.

Tips for good sleep hygiene

The specialist insists that during menopause It is especially important to maintain good sleep hygiene. Among its recommendations are:

• Maintain regular schedules to go to bed and get up.
• Practice physical exercise on a regular basis, preferably in the morning or early afternoon. For example, these.
• Eat a light dinnerat least two hours before going to sleep.
• Take a relaxing shower or bathwith warm water, to try to reduce body temperature.
• Avoid the use of electronic devices one or two hours before bedtime, replacing screens with reading or relaxing music.
• Maintain a stable temperature in the bedroom (19-20ºC).
• Use comfortable beddingsuch as cotton or linen pajamas.

If the problems persist for several months and affect daily well-being, López recommends consult the doctor. “Currently there is the hormone replacement therapywith which hot flashes and the effects of hormonal changes decrease, but it has its risks; and, on the other hand, you can make use of melatonin or natural supplements that help you become more relaxed. In both cases, you should always consult with a specialist doctor first,” he concludes.