Perimenopause & Occasional Sleeplessness
Occasional sleeplessness is a common complaint during menopause. You may have experienced isolated incidents of sleeplessness during perimenopause, the time leading up to menopause. However, as your hormones continue to fluctuate, those sleep disturbances you thought were just temporary can increase in frequency.
What is occasional sleeplessness?
Occasional sleeplessness in menopause is defined by the inability to fall asleep or stay asleep, as well as frequent waking during the night.
What causes it?
The dramatic decrease in estrogen and progesterone levels during menopause can cause physical responses that may disrupt your daily life and sleep patterns.
Occasional sleeplessness during menopause can also be triggered by:
- Night sweats (also a clear indicator of hormone imbalances)
- Alcohol or caffeine consumption
What can you do?
- Avoid caffeine in the late afternoon and evening hours.
- Avoid or decrease alcohol. This may help you fall asleep initially, but can disturb your sleep later and cause you to wake up in the middle of the night.
- Eat a high protein snack at bedtime.
- Keep your bedroom cool at night to prevent night sweats.
- Exercise daily, but refrain from vigorous exercise within three hours of bedtime.