What is the problem? 

On average, a healthy adult needs around seven to eight hours of undisturbed sleep per night. Unfortunately, many menopausal women do not get enough sleep. The problems can be manifold: difficulty falling asleep or insomnia during the night. Symptoms of the menopause that affect sleep include night sweats (the nocturnal version of hot flushes) or anxiety. This can lead to a vicious cycle, as lack of sleep can in turn lead to stress and anxiety. Sleep disorders obviously lead to tiredness, but also to a lack of concentration, a weakened immune system or emotional disturbances such as irritability. After the menopause, the rate of sleep apnoea rises sharply: 9% of postmenopausal women are affected.

What are the reasons for this?

Why is your sleep disturbed? Once again, it's the sex hormones that are starting to decline. The decrease in estrogen levels slows down the supply and secondary production of magnesium, a mineral that promotes muscle relaxation. This drop in oestrogen is also responsible for hot flushes. Progesterone, on the other hand, has an influence on sleep induction. A reduction in progesterone levels impairs the ability to fall into deep sleep.

In addition to hormones, a lack of exercise, caffeine and nicotine consumption or high blood pressure can also lead to sleep disorders.

What solutions are available?

Therapies such as massage and aromatherapy can help you, as they help to induce a calm state of mind that makes it easier to fall asleep. In addition, herbal supplements (lemon balm, valerian, lavender or hops) can be a good option for treating sleep disorders.

It is also important that you create a sleeping environment that promotes good sleep. First of all, make sure your bedroom is cool (maximum 19°C) and dark, as this can make a big difference. Establish a sleep routine where you stay away from screens and reduce light intensity so that your body naturally releases melatonin.

If you toss and turn in bed when you have insomnia, get up briefly, relax and only try to go back to sleep when the tiredness sets in again. Needless to say, alcohol in the evening can also affect the quality of sleep and caffeine consumption should be monitored (e.g. no more coffee after lunch).