In women, the climacteric, or the more familiarly known menopause, is a part of life, but its onset and reactions in the body can surprise you. Prevention and proper treatment of menopausal insomnia symptoms are essential in order to maintain good quality of life, general health and work ability during and after menopause. Physiotherapist and trained sleep ergonomics expert Piia Ravi gives tips “This is how you can improve your sleep and possibly also ease the symptoms yourself!”
Menopause is a normal but often painful period for women aged 40-60. Its symptoms vary greatly from individual to individual, but many experience, among other things, hot flashes, mood swings, joint and muscle pain, dry mucous membranes and sleep problems. At the end of this stage of life, menstruation is completely absent. These and other reactions in the body are caused by the reduction of the sex hormone estrogen, when the function of the ovaries decreases and eventually stops altogether.
The years-long process in which the secretion of estrogen slowly stops is the transition from a fertile state to infertility. Most typically, this happens in women between the ages of 45 and 55. Estrogen is responsible for maintaining many special characteristics and functions of the female body. It starts to be secreted in the body during puberty and its amount varies in the body according to the menstrual cycle. Estrogen has important functions, such as being responsible for many functions in a woman’s body, but also maintaining bone health and regulating cholesterol levels in the liver. When the amount of estrogen in the body decreases, it also affects these in a weakening way. The aim is to reduce the risk of osteoporosis, i.e. bone loss, and vascular diseases during menopause with e.g. estrogen treatments. Menopause can increase weight gain, aging of the skin, pain, dryness and risk of cardiovascular diseases.
Menopausal sleep problems can challenge well-being
– Up to 80% of women suffer from symptoms of insomnia during menopause, and the most significant challenges are interrupted sleep and nighttime awakenings. For some women, sleep problems may be the first and even the only symptom of menopause, says a physiotherapist and trained sleep ergonomics expert Daughter-in-law Treatment.
Symptoms of insomnia are very common symptoms during menopause. It can be difficult to relieve the symptoms, but by taking care of the suitability of the sleeping environment, you can improve the amount and quality of sleep, says physiotherapist and trained sleep ergonomics expert Piia Ravi from Tempur Brand Store Willa in Hyvinkää.
As you get older, the quality of your sleep deteriorates and it is most often seen as an increase in light sleep and a shortening of the total duration of sleep. Daytime fatigue, increased appetite, weight gain, and impaired functioning, which are typical symptoms of menopause, can also be related to too little sleep and insufficient sleep ergonomics. Lack of sleep affects mood, hormone function and concentration in a debilitating way. That is why it would be especially important to pay attention to the factors affecting the quality of sleep during menopause.
Well-being, quality of life and performance can be at stake when symptoms of insomnia bother you. Lack of sleep also predisposes to many diseases, such as cardiovascular diseases, exhaustion, depression and type 2 diabetes. The appearance of sleep apnea symptoms can also be a sign of menopause.
Identify factors that disrupt sleep
After a night of interrupted sleep, in the morning you may feel tired and weak. Coping with everyday things during the day can also be challenging, because a sufficient amount of deep sleep and recovery has not been achieved.
If there are factors in the sleeping environment that may easily interrupt light sleep, achieving a good night’s sleep and all stages of sleep can be particularly challenging. Since the symptoms of menopause already cause interrupted and superficial sleep, it would be good to identify and remove factors that negatively affect sleep from the sleeping environment. For example, sleeping in an environment that is too hot, loud or bright can make it even more difficult to get quality and undisturbed sleep. Also pay attention to room air and bed hygiene.
Night sweats can cause interrupted sleep. Hot waves and sweat gusts raise the temperature of the skin quickly and create a strong sweating reaction. This can be counterbalanced by a rapid feeling of coldness and frostbite.
– At a suitable temperature for the sleeper, the blanket plays a big role. The sleeper’s temperature varies normally even at night, but during menopause the so-called sweat gusts are stronger reactions. A non-breathable and overly thick blanket can cause restless sleep and awakenings for anyone, but a breathable and heat-regulating blanket is especially beneficial for those suffering from menopause, says Ravi.
TEMPUR blankets take care of your ideal temperature at night by storing your body heat and releasing it evenly during the night. Intelligent heat-regulating technology helps you sleep more restfully and better.
Disrupted sleep can also be caused by the sleeper or his partner turning and moving during sleep. Turning over creates kinetic energy, which disturbs sleep if the base is a standard spring or viscoelastic mattress. Make sure that the sleeping pad does not interfere with movement, supports your body and is made of good material. The pressure-reducing TEMPUR mattress supports both your sleep and your back. The pressure reduction feature makes sleep more restful and finding a comfortable position easier. Always consult an expert when choosing a new mattress, so that you get an individually suitable model that supports your sleep.
Find out here >
An individual sleeping solution as part of health support
– Regardless of your life situation, it is very important to improve your sleep quality that the sleeping aids are selected individually to suit you. Only individually selected high-quality aids can support sleep and sleeping ergonomics in the best possible way, Ravi explains.
Pain conditions, stiffness, numbness and restlessness caused by poor sleeping ergonomics challenge the quality and quantity of sleep. If it takes a long time to fall asleep, the quality of sleep is poor or you wake up too early, the reason may be problems with sleeping ergonomics. Since menopause often causes sleep challenges in itself, it is important that the pillow, mattress or blanket do not contribute to sleep problems. Help with this is available completely free of charge from a professional specializing in sleep ergonomics and sleep maintenance: Trained sleep ergonomics expert (KNA).
As a treatment, several methods are used to alleviate the symptoms of menopause. Trained experts in sleep ergonomics have the readiness and training to choose a mattress and pillow suitable for your body and take into account health challenges that can affect sleep and sleep ergonomics.
Good sleeping ergonomics and even small changes to improve the sleeping environment can be of considerable benefit for difficulty falling asleep, nighttime awakenings, and pain conditions in the shoulders, neck, head, back, or limbs. However, when symptoms appear, it is important to consult a doctor first, who will refer you to a gynecologist, pulmonologist, psychiatrist or neurologist if necessary.
Although menopause is a completely normal part of a woman’s life, it is worth trying to ease its symptoms. You should see a doctor at the latest when the symptoms interfere with everyday life and affect the ability to function.
Make an appointment for a free sleep ergonomics survey at the Tempur Brand Store – you’ll get a gift!
Get to know the temperature-regulating TEMPUR blankets >
* Based on TEMPUR® internal tests comparing TEMPUR® Original material with TEMPUR® Advanced material (Dan-Foam ApS 02-07.2021)
Sources:
Referred to on 15.11.
referred to on 22.9.
Mehiläinen Referred 15.11.
* Finland today 2019 – Bed and mattress brands survey
#Menopause #challenges #quality #sleep #recovery #wellbeing #dont #symptoms
