How Does Perimenopause Affect Your Sleep?

Menopause has become a hot topic lately, and that’s a good thing, because for too long, the “change of life” was shrouded in mystery for many women. 

But what we need to catch up about is the period that precedes menopause — which can last from months to years — perimenopause. Some distracting symptoms happen during this time that can affect your well-being. They include irregular periods, hot flashes, and mood changes. 

Another big one that perimenopause impacts is the quality of your sleep. Disrupted, low-quality sleep wreaks havoc on your energy, outlook, and productivity.

The approach at Gain Wellness Center is to partner with you through life’s changes, so they’re as smooth as possible and you feel as if you’re thriving. Dr. Mandeep Walia-Bhatia is especially understanding of women going through these trials, because she has helped so many of them. Her patient-centered, integrative approach is one that you’ll welcome.

Is perimenopause ruining your sleep?

If you’re at midlife, certain symptoms or changes that pop up now may be attributable to the fact that you’re heading toward menopause. 

Before you automatically blame perimenopause for your insomnia, it’s important to be aware that other perimenopause symptoms are sleep disruptors:

• Hot flashes disrupt your sleep
• Anxiety, depression, and other mood shifts affect sleep quality and wake-sleep cycles
• A dip in progesterone, a hormone that has a calming effect, occurs in perimenopause
• More frequent urination accompanies perimenopause — a true sleep disruptor 

Perimenopause also happens during an exhausting life phase, when you may be working hard, raising young kids, and caring for older parents. This level of stress can contribute to nighttime wakefulness and sleep that is simply less restful.

Hormones yo-yo during perimenopause — not good for sleep 

During perimenopause, you have major hormonal shifts happening in your body — namely, the reduction of estrogen and progesterone, the hormone we noted earlier. Your hormones fluctuate pretty wildly during perimenopause — not unlike when you were an adolescent — except in the opposite direction. 

This transition impacts your rest greatly, but there are things you can do about it and ways that Dr. Walia can help you.

Restoring a good night’s rest if you’re perimenopausal 

Since the sleep issues suffered by so many perimenopausal women stem from hormonal ups and downs, Dr. Walia can help stabilize your hormones, even as you make this natural transition, by first recommending a complete wellness evaluation, where every key aspect of your health is examined for imbalances. After Dr. Walia and the Gain Wellness Center team assess your unique needs, you may be advised to:

• Receive cellular detoxification treatment
• Get nutritional counseling for making dietary changes that support hormonal balance
• Lose weight in a guided, healthy way
• Increase your daily physical activity
• Examine toxins that may be present in your home or office, and remove them
• Make lifestyle changes to better manage stress

Sometimes, even though a woman is perimenopausal, other factors can be at play that also impact her hormones. Dr. Walia may also recommend hormone replacement therapy, which is offered via oral medication, topical treatment, or injection.

She may also talk to you about sleep hygiene, which involves creating healthy nighttime routines and making your bedroom conducive to good rest. Some things you can do to support your sleep include banning tech gadgets from the bedroom, shunning large, rich meals and alcohol in the evening, keeping your room at a good temperature, and meditating or listening to soft music as you drift off. 

Dr. Walia is ready to partner with you so that you can get a sound sleep again, even if you’re perimenopausal. As we all know, there’s absolutely no substitute for excellent rest. 

Contact our office at 858-206-9715 to schedule an appointment with us, or reach out to us through our website. 

Author

Dr. Mandeep Walia-Bhatia, DC, AFMCP Dr. Mandeep Walia-Bhatia, DC, AFMCP, is the founder of Gain Wellness Center in Poway, California. At the integrated medical practice, one of Dr. Walia's, greatest goals, as a health care provider, is to provide her practice members with alternative, but healthy and safe choices that will enhance their health and well-being. She likes to motivate and educate her practice members to take charge of their health by providing them with evidence-based information so that they can make informed decisions regarding their own personal health and take control of their health. Dr. Walia was born in India and raised in Canada before moving to San Diego. She attended McMaster University in Hamilton, Canada for her Master of Science degree with specialties in Biology and Physiology. She had various publications in research articles during her time at McMaster University funded by the Heart and Stroke Foundation of Canada. She has three kids and enjoys cooking, hiking and going to the beach with her family.