When the symptoms of menopause overwhelm you and make every activity difficult, the lack of sleep can test you even more.
Hormonal changes in this stage of life can significantly influence sleep quality, and insomnia becomes a common problem for many women. Global statistics show that about 30-35% of adults suffer from occasional insomnia, and 10% have chronic insomnia, women being more affected than men. During the menopause, when hormonal balance is strongly disturbed, sleep becomes an even greater challenge. Its effects are felt not only at the physical, but also mentally, affecting energy, concentration and well -being. Dr. Sichitiu Jenica Daniela, primary physician in psychiatry at Regina Maria, explains what causes insomnia to menopause, how they influence us and what solutions exist to sleep better.
Why does insomnia occur in menopause and how does it affect us?
“Menopause is a process that marks the end of the fertile period and is accompanied by hormonal changes that affect the whole body, including the brain and psycho-emotional balance,” says Dr. Sichitiu. Decreased levels of estrogen and progesterone influence serotonin, the neurotransmitter responsible for regulating emotions, which can lead to sleep disorders, anxiety and depression. Insomnia can take many forms: some women are experiencing the difficulty of falling asleep, while others wake up during the night or far too early in the morning. In addition, hormonal fluctuations and decreased melatonin contribute to altering the sleep-vegetable rhythm, affecting deep and restful rest.
Factors that aggravate insomnia and impact on health
In some cases, menopausal insomnia may be temporary, but most of the time, it becomes persistent. “The insomnia that accompanies the menopause tends to persist, it is rarely occasional or short -lived,” explains Dr. Sichitiu, emphasizing that pre -existing stress, sleep disorders and surgical menopause can aggravate the situation.
In the long term, the lack of sleep affects the entire health, causing chronic fatigue, decreased daily performance, an increased risk of cardiovascular disease and diabetes, weakening of the immune system, but also emotional disorders such as anxiety, irritability and depression. Sleep is essential for the regeneration of the body, and when disturbed, the whole quality of life has to suffer.
How can we improve menopausal sleep?
A restful sleep can be supported by a balanced lifestyle. Eating plays an essential role, and Dr. Sichitiu recommends avoiding coffee, energizing drinks and alcohol in the second part of the day. “The consumption of foods rich in magnesium, such as nuts and seeds, but also foods containing tryptophan, such as turkey and bananas, can favor relaxation and induction,” adds Dr. Sichitiu. It is also important that copious meals are avoided before bedtime, because difficult digestion can disrupt night rest.
Regular physical activity helps regulate the body’s biorhythms and stimulate melatonin release. “Any physical activity decreases the level of stress hormones and stimulates the release of endorphins, which helps to relax and improve the quality of sleep,” says Dr. Sichitiu. The moderate physical effort practiced three to five times a week can have beneficial effects on the psychic balance and the quality of sleep.
Available treatments and therapies
In some cases, drug treatments may be necessary for managing insomnia. “Hormonal substitution therapy (TSH) can help balance the symptoms of menopause, but its administration should only be done under medical supervision,” explains Dr. Sichitiu. In addition, melatonin supplements can contribute to regulating sleep-vegetable rhythm, and light sedative plants, such as Valerian, lavender, Roinița and Passiflora, can help relax.
For more severe cases, anxiolytic and hypnotic cases can be recommended, but their use must be strictly controlled, due to the risk of addiction. “New generation antidepressants, such as serotonin reuptake inhibitors, can help correct anxiety and depression associated with insomnia,” adds Dr. Sichitiu, mentioning that each treatment should be personalized according to the needs of each patient.
When is the medical consultation required?
If insomnia persists for more than three months and significantly affects the quality of life, a medical consultation is required. “If insomnia persists for more than three months and significantly affects the quality of life, a medical consultation is recommended,” advises Dr. Sichitiu. A specialist can identify the exact causes of insomnia and proposes solutions adapted to each case, whether it is lifestyle changes, natural supplements or drug treatments.
It is important not to treat the symptoms of menopause as normal at this stage and for which there is no improvement. It is a period when you can reconnect with the needs of your body and pay more attention, care and patience. With proper care, a balanced lifestyle and specialized support, insomnia, as well as the other symptoms, can be managed effectively, without affecting your well -being and energy level.
For better management of the symptoms of menopause, ask for help in the Menopausal Management Centers Regina Maria.
