35 Symptoms of Perimenopause: Insomnia

Did you know that chronic insomnia can cause weight gain? Did you also know that chronic insomnia can raise blood pressure and contribute to heart disease? How about increasing your risk for diabetes, or a stroke? Not to mention the general malaise, sluggishness and overall feelings of fatigue that accompanies it as well.

Chronic insomnia is a serious problem for many women in perimenopause. Not only can it zap every ounce of energy from your body, making your days feel like centuries, but, it can also exacerbate all of the other symptoms of perimenopause making you absolutely miserable.

What Causes Insomnia in Perimenopause?

Trying to nail down exactly what causes insomnia in perimenopause is the ultimate conundrum. That is because perimenopause symptoms are so synergistically, interwoven together, that it is impossible to isolate any of them.

For example, if hot flashes and night sweats were the only symptoms of perimenopause that interrupted sleep, the solution would be simple--tackle the hot flashes and night sweats. But depression and mood swings also contribute to insomnia in perimenopause.

If your adrenal glands are fatigued, as they are for many women in perimenopause, the perpetual cycle of stress hormones that are released, such as cortisol, contributes to insomnia as well. The imbalance of estrogen and progesterone during perimenopause contributes to insomnia, as can hypothyroidism, another common condition in perimenopause.

Chronic insomnia in perimenopause is a cycle that becomes so self-perpetuating; eventually you can no longer tell which came first, the chicken or the egg.

It's Not an Insurmountable Problem

Finding relief from chronic insomnia in perimenopause is definitely a challenging task, but it is not an insurmountable one. With due diligence and some patience, golden slumber will find its way back to you again.

Prescription Sleep Aids

Prescription sleep aids are not the best option when trying to break the cycle of insomnia. They interrupt the natural sleep rhythms and have the potential for dependency. But, sometimes they have their place.

If you decide to take prescription sleep aids, take them for the shortest time possible and make sure to familiarize yourself with any potential side effects. Some prescription sleep aids, particularly those which are classified as hypnotics, such as Ambien, have been associated with bizarre sleep walking episodes and other strange behaviors.

Keep a Regular Exercise and Sleep Routine

Most women multi-task and juggle many responsibilities taking care of other people. But, if you are going to get relief from insomnia you are going to have to commit to two very important things: exercise and a routine.

If it means saying no to others or not taking on one more task at the end of an already long day--do it. It is an established medical fact, that regular exercise and a consistent sleep routine helps set your circadian clock (your internal body clock) and promote sleep. Make this a priority.

Exercise

Just forty-five minutes of consistent exercise every single day is all that is needed. If you are not inclined to participate in rigorous exercise or sports, simply walk. It's really that easy.

Sleep Routine

At the end of the day, call a halt to all stimulating activity at a certain hour, say, 7:00 p.m. Take a couple of hours to relax. Shower or take a take a bath and put on your pajamas. Read a book or watch a movie, making sure to avoid anything that is over-stimulating. Turn the lights out at the same time every night. Get up at the same time every morning.

Eat Foods that Promote Sleep

We all know that turkey dinner on Thanksgiving puts everyone to sleep on the couch. That is because turkey contains tryptophan which causes the brain to release serotonin, which induces sleep. Other foods which contain tryptophan are: cottage cheese, cashews, chicken, soybeans, tuna and warm milk.

While eating too many calories right before bed is not a good idea, a small turkey sandwich on a piece of whole grain bread with a glass of warm milk could be quite helpful for sleep. Soybean snacks or a small bowl of cottage cheese, both low in fat, are excellent options as well.

Take Herbs and Supplements

Calcium/magnesium supplements are known to promote calm and relaxation in the muscles and body. Raw almonds, which are rich in magnesium, eaten with a glass of warm milk at bedtime is a good source of both calcium and magnesium, along with the tryptophan in the milk.

Melatonin is an excellent supplement for promoting sleep. As little as 3 mg is enough to help most people fall asleep. Up to 10 mg can be taken safely if you need more.

Progesterone has many functions in the female body, sleep being one of them. Have you ever wondered why pregnant women can't keep their eyes open during the first trimester of pregnancy? The growing placenta is producing large amounts of progesterone in her body to maintain the pregnancy causing her to be sleepy.

During perimenopause, progesterone levels are low which leads to insomnia. Supplementing with ''Æ'''½ to 1 tsp of high quality progesterone at bedtime will promote sleep. However, make sure that you follow the necessary cycle recommendations if you are not fully menopausal.

If One Thing Doesn't Work Try it All

If one of these suggestions doesn't work, try them all. Regular exercise, a consistent night time routine, and herbs and supplements together should be enough to induce sleep.

If you find that you still struggle with sleep after a couple of weeks, try changing your diet to include some of the sleep inducing foods previously mentioned as well. But, more importantly, don't give up. Regular sleep will return if you stay consistent and diligent.

Sources:

Associated Content.com

Women to Women.com

Mayo Clinic.com

Science Daily.com