Menopause and Insomnia
The biggest surprise (and irritation) for me during menopause was insomnia. I have always been highly protective of my sleep, making sure my bedtime ritual is carried out nightly without fail. Especially as I got older, I just couldn't function well during the day if I didn't sleep soundly the night before.
I felt like I had a successful bedtime routine happening— no screens, no alcohol or caffeine, complete darkness, cool room, white noise in the background–- just regular common-sense stuff. So it threw me for a loop when I couldn't sleep at the onset of menopause at age 50. When I say I couldn't sleep, I mean, there was very little sleep happening. My guess is that I may have gotten an hour or two a night on average, and this went on for over a year. I tried everything (on top of my existing bedtime routine), but nothing worked. I used essential oils, melatonin, cooling fans, magnesium glycinate— nothing truly helped.
The exact cause of my menopause insomnia is unclear. According to a 2000 study, 60% of women reported an increase in insomnia with the onset of menopause. Since menopause brings changes in hormone levels, and we know hormones regulate our bodily functions, this could be one explanation. But I was also suffering from major discomfort from my around-the-clock hot flashes and several bouts of night sweats every single night. I would bring two or three ice packs to bed with me. While I did feel my body cool down a bit, it didn't do anything to help me sleep. To top it off I would feel a pins and needles sensation in my legs (restless leg syndrome) that also kept me awake and in terrible pain. I was miserable and frustrated. The lack of sleep affected everything else in my life— my health, my mindset, my relationships, my work… everything.
After one full year of not sleeping well, I had to do some thing the usual advice, call room, total darkness no screens before bed, etc. wasn’t working. My doctors advice was to take melatonin. I was reluctant since long term melatonin use can cause dependency. There are also studies that suggest long-term melatonin use may increase risk of fractures with all things there are side effects, but I was desperate, and I had no other options at my disposal other than taking a prescription medication like Ambien Or Lunesta those that know me, including my doctor know that taking a drug for the long term is not in my plan so that’s off the table. I thought I would give melatonin to try so I did that didn’t work either. I was still awake for most of the night plus I felt hung over the next morning. This was an or Lunesta those that know me, including my doctor know that taking a drug for the long term is not in my plan so that’s off the table. I thought I would give melatonin to try so I did that didn’t work either. I was still awake for most of the night plus I felt hung over the next morning. This wasn’t acceptable so I quit I cried I felt helpless and hopeless but I kept searching.
I found some information about intermittent fasting for women over 50 and how it can help with menopause symptoms. Out of desperation I tried the 20 hour intermittent fasting program. I figured that I had nothing to lose. Incredibly, it worked! After a few days of fasting, my hot flashes and night sweats disappeared. I could go to bed in comfort— no ice packs or sweating through three sets of pajamas! I started sleeping soundly through the night... success!
Dear Reader, I realize that fasting for 20 hours daily seems extreme. I thought so too— at first. But then I thought, “what if it works?” Like I mentioned before, I had nothing to lose. It cost me NOTHING. When I looked at it that way, it didn't seem so extreme; in fact, all of the other things I (and other women) have tried in order to get sleep now seem extreme to me— ice packs, expensive cooling sheets and blankets, supplements, medical treatments, and pharmaceuticals. Only intermittent fasting worked for me. Two years later, I still do the 20 hour intermittent fasting on most days. My sleep is sound and regular. Intermittent fasting also helped with my hot flashes, night sweats, restless leg syndrome, weight gain, inflammation, and mood swings. I feel like myself again. I don't know if this works for everyone, but there are many women who report that 20 hour intermittent fasting has turned their health and menopause symptoms around. If you are thinking of trying intermittent fasting and want more information, I highly recommend Dr Jason Fung's books and YouTube channel. Dr Mindy Pelz also has some great resources through her website.
Why is Sleep Difficult during Menopause?
The hormonal shift during the onset of menopause causes a sleep disruption. Hormones regulate everything in our bodies, and several hormones play an important role at bedtime. Melatonin, cortisol, growth hormone, testosterone, estrogen, progesterone, leptin, ghrelin, and thyroid all work together to balance our sleep-wake cycle. Any change in these hormone levels can lead to insomnia, middle-of-the-night waking, and restless leg syndrome. No wonder I couldn't sleep! When a woman also has uncomfortable hot flashes, night sweats, inflammation causing pain, mind racing, irritability, and anxiety, she will not be able to relax and calm herself enough to sleep. Supplementing with melatonin or a sleep inducing drug doesn't allow the body to get the healing rest it needs. These don't address the root cause, and can make things worse with dependency and side effects.
More Tips for Better Sleep during Menopause
Aside from a 20 hour intermittent fasting routine there are a few other things I incorporate a bedtime to make sure I can relax to fall asleep quickly and stay asleep.
Dark Room
I found some black-out curtains at Costco for about $20. I live in the city, and my neighbor loves his bright floodlight for his backyard. How many nights did I toss and turn with the fantasy of shooting the light out with my Daisy Red Ryder BB gun? Many! You've heard that good fences make good neighbors? Well, so do black-out curtains!
No or Low Noise
Again, city life is my sleep Kryptonite. My tower fan has a low hum that serves as white noise. It also helps drown out my husband's snoring. I pushed for him to address the snoring and sleep apnea, so his doctor prescribed a sleep mask that did the trick. This sleep apnea machine also serves as white noise. The sound of Darth Vader slumbering next to me lulls me to sleep with dreams of a galaxy far, far away.
Cell Phone Away from the Bed (and in Another Room)
Use an old-fashioned alarm clock if you must. I charge my cell phone in the adjacent bathroom at night, so I can easily hear the morning alarm. My other rule is no screens— no iPads, computers, or televisions in the bedroom. Bedrooms should be used for only two activities: sleep and, you know… ;)
Magnesium
I've been using magnesium glycinate to help my body and mind calm down before bedtime. I like the powder form by Jigsaw Health. I mix a scoop of powder with a small amount of water around 30 minutes before bedtime. It's the perfect little ritual to signal that bedtime is near. I sip my “evening cocktail” while reading a book.
Cool Temperatures
Studies show that cool temperatures (anywhere from 60 to 68°) promote sound sleep. It's worked for me. Your ideal temperature depends on your personal comfort level and the climate where you live.
Dear Reader, the best thing you can do for your health and well-being is to give yourself the gift of sound sleep. It is nature's restorative health regimen. If you are suffering from insomnia, consider taking an inventory of your diet, exercise, stress levels, and bedroom environment. If your menopause symptoms are keeping you awake, consider trying 20 hour intermittent fasting. If it doesn't help after a week or two, you can always go back to your current eating schedule. But chances are, it WILL work for you like it did for me. You have nothing to lose. I'm not asking you to buy anything or commit to a time consuming or expensive routine. It is risk free. I want other women to feel fantastic and get the sleep they need every night. I can't keep this a secret. This should be a conversation that the medical community shares with its patients, but, sadly, this is not the case. No one is profiting from telling women to try intermittent fasting, since there's nothing to sell. When we fast we STOP doing something as opposed to ADDING a new thing.
Dear Reader, please research for yourself and try what you think is best for you. I can't wait to hear how fasting works for you. Are you getting better sleep? What methods are working? I hope and pray for you to find success.
To better sleep and health,
Jennifer Kaye