Sleepless in Menopause City

By: Red Hot Mamas

Published: February 21, 2025

Written by Karen Giblin

“A good laugh and a long sleep are the best cures in the doctor’s book”

-Irish Proverb

Dear Red Hot Mamas,

For many menopausal women, nighttime can be a challenge. Sleeplessness affects women in different ways. Lack of sleep may cause increased irritability, mood swings, inability to deal with stress, poor concentration, memory loss and even aches and pains.

Sleepless in Menopause City…. It’s a very real phenomenon!

On a personal note, I openly admit that many times I’ve longed to put my head down on a pillow during the day when I did not have a good night’s sleep. And, I certainly have had a lot of difficulty passing by my La-Z-Boy recliner without wanting to dive into it.

Women, tend to overlook their need for sleep. They look at getting a good night’s sleep as a luxury. They’re too busy taking care of others and working and in the end they don’t get a good night’s rest. That’s why many so many women feel like they’ve totally run out of gas at the end of the day.

For adults, getting less than seven hours of sleep a night on a regular basis has been linked with poor health, including weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression.

Lack of sleep is not always the most talked about topic when it comes to menopause, but it is one of the most common occurrences in women. Even though many women experience sleep problems at menopause, it is sometimes not a topic that’s brought up as a discussion when women visit their healthcare providers. It is important to note, if women are having problem falling or staying asleep, it may mean that they need medical attention. It is important that they have a dialogue with their healthcare provider to sort out if your sleep problems are related to menopause or a sleep disorder.

This month’s Menopause Minute features an article “Menopause and Insomnia: How to Sleep Better Without Medication” written by medical experts from Moona Health (www.moona.health). Their article pertains to Cognitive behavioral therapy (CBT) and how it can help improve sleep and quality of life. CBT has been a recommended treatment for several menopausal symptoms and has been shown to be effective treatment for insomnia.

One, Two, Zzzzzz… Here’s some Red Hot Mamas Savvy Tips to Promote Good Sleep:

Create a sleep schedule and try to go to bed and get up at the same time every day; avoid heavy meals too close to bedtime; skip the nightcap as alcohol adversely affects the quantity and quality of your sleep; avoid the java as caffeine will enhance alertness cause you to get less shut-eye; turn down the heat and keep your bedroom cool as it will keep your core body temperature cool and helps to induce sleep; wear lightweight clothes that breath (cotton and natural fibers) to bed; don’t exercise within 3 hours of bedtime; read a good book; relax in a warm bath; relax your body and mind perhaps with soothing music and an aromatherapy candle; practice relaxation techniques such as meditation; keep sleep diary to track your sleep patterns and share this with your healthcare provider.

In closing, stop yawning and remember that you are not alone. In fact, in the US, insomnia affects 1 in 4 women. But if you aren’t sleeping well, or feel tired a lot, speak to your healthcare provider. And, lastly, please try to prioritize your sleep as a good night’s sleep is vital to good health.

Good Health to You All,

Karen Giblin