Menopause and Sleep: how to combat Insomnia at this stage
On the journey to menopause, many women discover an invisible enemy that invades their nights: insomnia. The hormonal changes typical of this stage, in particular the decrease in estrogen levels, alter sleep patterns and, on the other hand, can also trigger episodes of nighttime hot flashes. These events not only disrupt rest, but also contribute to the onset of chronic fatigue and concentration problems during the day.
Some allies can be effective for those facing these difficulties. We are referring to food supplements that promote rest, such as melatonin. Others, such as omega-3 fatty acids, not only benefit the immune system, but also act as anti-inflammatories and, with the help of the B complex, improve the symptoms of fatigue.
Join us to learn a little more about menopause and how Salengei can help.
The dreaded hormonal changes
Regardless of their cultural background and medical background, almost all women begin to have physical, psychological, and emotional disorders approximately after the age of forty-five. These disorders coincide with the loss of ovarian reproductive function. They are an inevitable component of ageing and occur at a time in women’s lives when they often play important roles in society, in the family and in the workplace. Most women affected by marked fluctuations in sex hormone levels are often puzzled by noticeable changes in mood, sleep patterns, and memory, as well as the onset of vasomotor and urogenital symptoms. DOI: 10.1038/nrendo.2017.180
The menopausal transition is typically characterized by irregular menstrual cycles, onset of menopausal symptoms, and an increase in follicle-stimulating hormone (FSH). During transition, the hypothalamic-pituitary axis appears to lose sensitivity to positive and negative estrogen feedback, resulting in anovulatory menstrual cycle patterns.
The endocrinology of the menopausal transition is complex, and circulating serum levels of estradiol, FSH, and luteinizing hormone (LH) can fluctuate widely during the early stages of transition.
These hormonal changes that accompany menopause also significantly influence emotional stability. The decrease in estrogen and progesterone can lead to an imbalance in the production of key neurotransmitters, such as serotonin, triggering episodes of anxiety, irritability, and even depression. This imbalance affects quality of life, making daily activities and personal relationships difficult.
When Morpheus becomes elusive
During menopause, sleep disturbances and anxiety combine with other symptoms that affect overall well-being. Fatigue, persistent tiredness, and lack of energy are common complaints, exacerbated by disrupted restful sleep.
Insomnia is the most common symptom and is recognized as essential in menopause. The incidence of sleep disorders ranges from 16% to 47% in perimenopause and from 35% to 60% in postmenopause. Sleep problems are associated with negative impacts on healthcare utilization, quality of life, and work productivity. Lack of sleep is a risk factor for cardiovascular disease, diabetes, obesity, and neurobehavioral dysfunction. The decrease in estrogen is implicated as a cause of menopausal sleep disturbance.
In addition to reductions in sleep quality, sleep-specific disorders, such as sleep-related breathing and restless legs syndrome, become more prevalent in middle age and especially after menopause. Because sleep problems often occur in association with other conditions, rather than as isolated, standalone disorders, treatment is often complex. DOI: 10.1016/j.maturitas.2010.12.009
Sleep disorders and insomnia remain largely a clinical diagnosis based on patients’ subjective complaints and benzodiazepines remain the mainstay of treatment in most sleep disorders, including chronic or acute insomnia. DOI: 10.4103/jmh.jmh_18_22
However, these manifestations are not inevitable. A holistic approach that combines the use of dietary supplements and the practice of relaxation techniques, such as yoga or meditation, can make a significant difference.
Hot flashes
Among the most common symptoms of menopause, especially in Caucasian women, are hot flashes and night sweats, which can vary widely in severity and frequency. Hot flashes can last for several minutes, starting with a sensation that spreads along the upper body. These occur most often during the late perimenopausal and early postmenopausal phases due to changes in thermoregulation in the central nervous system in response to a lack of sex steroids. Vasomotor symptoms affect daily quality of life and cause sleep disturbance, fatigue, and low mood. https://doi.org/10.1016/j.ogrm.2011.12.006
While Asian women are known to be less affected by vasomotor symptoms, women who have surgical menopause tend to experience greater severity of symptoms. For most women, vasomotor symptoms last between 1 and 6 years; however, they can persist for 15 years or more in about 10 to 15% of women.
The mechanism of altered thermoregulation appears to be centrally mediated by changes in a variety of hypothalamic neurotransmitters involved in causality. Increased neurokinin B (NKB) signaling from kisspeptin, neurokinin B, and dynorphin (KNDy) neurons to neurons in the middle preoptic nucleus expressing neurokinin receptor 3 (NK3R) is a possible neural pathway that has been suggested to contribute to the effect of estrogen withdrawal and aging on hot flashes. https://doi.org/10.1016/j.yfrne.2013.07.003
Hormonal and emotional balance
Menopause marks the beginning of a new stage in a woman’s life, full of challenges, but also opportunities to cultivate well-being. Although hot flashes, insomnia, and anxiety are common symptoms, they don’t have to define this stage. Science and nature offer valuable tools to regain hormonal and emotional balance, allowing women to live this transition with confidence and serenity.
Adopt a strategy that includes proper supplementation along with lifestyle changes: regular exercise and a balanced diet. It is possible to transform the experience of menopause into an opportunity to rediscover one’s own power and resilience. With the right support, every night can once again be a haven of rest and every day, a step towards a fulfilling life.
A compilation study reported on findings about the effectiveness of yoga as an intervention for menopausal symptoms and quality of life among women. The evidence, based on these 10 trials, showed that yoga is a safe and effective intervention for managing menopausal symptoms. The authors concluded that yoga is a safe alternative therapy, free of adverse effects and a recommended option for reducing menopausal symptoms and promoting quality of life. DOI: 10.4103/ijnpnd.ijnpnd_23_24
Similarly, the aim of another study was to evaluate the impact of Raja Yoga meditation on insomnia and other menopausal symptoms experienced by working women during the menopausal transition period. Thus, it was concluded that this practice can be a non-pharmacological alternative in the control of sleep quality and symptoms associated with menopause during the late menopausal transition , contributing to the improvement of women’s quality of life. https://doi.org/10.1016/j.aimed.2020.08.003
Salengei’s proposal
Regular consumption of a supplement such as Active Omega 3 B Complex ensures a constant source of essential nutrients for the nervous system. By combining omega-3 fatty acids in the form of triglycerides with B vitamins, this product not only fights fatigue but also boosts the immune system, providing a solid foundation to face the challenges of menopause with vitality.
On the other hand, the combination of magnesium and plant extracts in products like Active Sweet Dreams not only promotes deep sleep, but also helps reduce accumulated fatigue. Melatonin, one of its main components, is known for its ability to reduce the time needed to fall asleep, while adaptogenic ingredients such as ashwagandha and rhodiola, help the body better manage stress.
Conclusion
Menopause is a significant time in every woman’s life, marked by profound hormonal changes that can alter both the body and mind. Hot flashes at night, persistent insomnia, and anxiety are just a few of the most common manifestations that can make this transition difficult. And although this is a challenging state, it is a natural stage that can be successfully faced through a holistic approach that combines self-care, proper nutrition and the support of specific supplements.
With tools such as Active Sweet Dreams and Active Omega 3 B Complex by Salengei, it is possible to effectively manage the most common symptoms, recover lost rest and strengthen emotional balance. This transition does not have to be marked by exhaustion or instability; With the right approach, it can become an opportunity to rediscover inner strength and resilience, ushering in a full and vital stage.
