Menopause is not just a moment, it is a phase of life, a transition that can last up to 10 to 15 years in total. Hormonal changes in the female body are at its root. Sleeping during menopause can be a real challenge.
The consequences are quite irritating and can throw life quite upside down. After the so-called perimenopause, with greatly fluctuating and decreased hormone levels, the actual menopause begins. Meanwhile, the hypothalamus, the part of the brain that regulates temperature, becomes unstable.Not always easy, sometimes resulting in nighttime heat spikes, sleep problems and sometimes insomnia. By the way, these symptoms are bundled together under the heading: vasmotor symptoms (or VMS).
During the actual menopause, hormone levels of estrogen and progesterone, among others, stabilize in the body, but from then on the female body must adjust to these permanently lower levels.
Why sleeping during the transition can become such a drama?
In order to fall asleep, your body temperature must drop a little, about 1 to 2 degrees Celsius on average. This drop, by the way, is similar in men and women. In menopausal women, however, that “comfort zone” has become much narrower.
This leads to so-called“micro-wake-ups. Even a small rise in temperature can put your brain into “wake mode”. That may end up being a vicious circle cause, wake up from a hot flash, bed is soaking wet and scalding hot, and because of the adrenaline and heat it takes exactly ages before you sink back down again. This is not without consequence because About 75% of women suffer from this, which leads to less deep sleep, fatigue and a shorter fuse during the day..
What can you do about poor sleep during menopause?
There is a range of angles and therefore a wide range of possible solutions, or at least illuminating forms of approach, possible.
Lifestyle, especially stress, has an impact. Scheduling a mulling moment before going to bed can help. For example, make a small half-hour every day to mull over solutions. Write down your ideas (journalling) and make a choice you can support. That way you wrap things up before you go to bed. Not everyone succeeds, but when you do, a lot of stress often falls off your shoulders. Finding distractions and making space to be grateful for your day also help to de-stress your brain and get you ready for a peaceful night. In other words, take some time to wind down your day.
That the body experiences more stress, by the way, is not surprising. During menopause, cortisol levels (stress hormone) often rise as adrenal glands try to take over the production of estrogen. In addition, when you sleep worse, you also experience higher cortisol levels in the morning.
It is known that when you experience insomnia and could use some help with this, cognitive behavioral therapy insomnia (CBT-i) can be a very valuable tool. So really don’t hesitate to seek help!
When vasmotore symptoms prevail, a conversation with your family doctor or gynecologist is highly recommended. Be sure to talk about HST or hormone replacement therapy. It helps make up for estrogen and progesterone deficiency and effectively reduce bothersome menopausal symptoms. It improves quality of life, helps with osteoporosis and is usually administered with low doses of natural hormones (via tablets, gel or patch).
Starting HST is recommended as soon as possible after the onset of menopause and preferably before the age of 60. Always consult a physician to weigh the pros and cons.
Can a mattress save you?
Fortunately, there are some solutions available in sleep comfort as well. There are many ways to optimize a sleeping environment. Here is a summary:
High Heat Capacity Materials (HHCM) distribute body heat .. This leads to much better thermoregulation. Many mattresses (especially of (memory) foam) act as an insulator: they retain your body heat.Mattresses that are fitted with HHCM do not do this, they distribute heat.
A prominent example of an HHCM mattress is Technogel®. This unique polymer gel has high thermal conductivity, which means it quickly draws heat away from the body and disperses it horizontally. Instead of trapping heat, this gel absorbs heat and disperses it horizontally across the surface. Studies show that mattresses with Technogel® (thickness min. 1.7cm) let you fall asleep up to 33% faster and up to 45% more time in deep sleep (NREM-3) . Research, specifically on menopausal women, also offers very powerful results in individual sleep perception.
Mattress covers with PCMs (Phase Change Materials) contain microcapsules inside the mattress cover. These microscopic capsules contain materials that change phase when it gets too hot (solid to liquid or vice versa), that way heat is temporarily stored. When the temperature drops, the heat is released again. A lot of brands use this technology and often give it their own name. The technology itself is developed at major textile players such as HEIQ(Smart Temp, Cool) and Devan Thermoregulation (Thermic, Cool).
Highly breathable materials or fibers such as wool (sheep, camel, alpaca), linen, cotton, coconut, flax or horse hair incorporated into the mattress cover or mattress. This can also be a synthetic material such as Labyrinth(ENKEV) which is up to 97% breathable. In this way, heat is dispersed very quickly.
An active cooling system may also be a solution. In this case, a ventilation system is incorporated into the bed. So electricity is used to ventilate or to let cool water flow through the mattress. Dutch company Fresh Bed thus developed an active ventilation system that also purifies the air around the body at the same time. American Eight Sleep uses water to cool, through its Pod technology. Be careful, as these systems consume energy and may make more noise. Passive cooling technologies do not have these drawbacks.
Be sure to look beyond your mattress to sleep better!
Know that 80% of your sleep environment is controlled by the duvet and your bedding! Invest in duvets that are strong in both thermal insulation, moisture control and ventilation!
For most women, it means that natural duvets in wool (sheep, camel, alpaca…) , linen, kapok or natural hair are the best choice, as they score very strongly on all three of these elements!
Real down is a dime a dozen…. the thermal insulation is top notch! However, the success rate depends heavily on the down cover used and the fill weight – thus also the fill power – of the duvet. When these factors are well matched, it can succeed.
Synthetic hollow fibers are less strongly recommended for women in transition. Unless they really match your personal heat regulation. Often these duvets are good at one or two of the sleep climate regulators, but rarely do they score top on all three. Advansa is a manufacturer of fibers for synthetic duvets and, like its competitor 3M, developed specific fibers that go the extra mile. Certain comforter brands use this technology in their products, note the logos.
5 Tips & Tricks: this may be how to hack menopausal nights!
Want to survive the night without waking up like an ice cube or steamed noodles? Combine technology with these habits:
Choose your materials: Use breathable bedding made of cotton, linen or wool rather than synthetic fabrics that trap heat.
Houd your room cool: (Ideally around 18°C). But not too cool! So be careful with open windows during the day. Better close them and open them just before you go to sleep.
Avoid triggers: Caffeine, alcohol and spicy foods can trigger evening hot flashes.
Wear layers: Wear thin, cotton nightwear. If you get too hot, you can easily take something off.
Go to sleep with warm feet: Your feet are an important trigger for your brain; when your feet are warm, the temperature drop is initiated. Cold feet prevent that from happening.
- Inquire thoroughly with your doctor or gynecologist when considering HST or other treatments.
