Menopause and Sleeping Too Much: Understanding and Managing Menopausal Fatigue

Menopause is a natural phase that every woman experiences, typically around the age of 50, though for many, it can also occur earlier or later. Women undergo significant hormonal changes during this time that can disrupt various bodily functions, including sleep.

Women who struggle with menopause often have a difficult time getting quality sleep. They may have trouble falling asleep, staying asleep, or achieving restful sleep, which often results in fatigue and exhaustion.

Below, I'll explain menopause fatigue and provide useful tips to help you manage it effectively.

Why Menopause Can Cause Excessive Sleepiness

The menopausal transition is marked by a variety of symptoms, with fatigue being one of the most common. This fatigue can often be overwhelming, making it feel as though no amount of sleep will ever be enough.

One primary culprit behind this is sleep apnea. This condition disrupts your breathing during sleep and is more frequent in postmenopausal women due to hormonal changes.

Hormonal changes play a significant role in menopause fatigue. The loss of protective hormones such as estrogen and progesterone increases the risk of developing sleep apnea.

Also, adrenal and thyroid hormones can be affected, contributing to feelings of tiredness and exhaustion. The majority of fatigue rises dramatically, from 19.7% in premenopausal women to 85.3% in postmenopausal women. [1]

Juggling work and family can not only be stressful but downright exhausting. Stress makes getting quality sleep difficult, and even more so when you're dealing with symptoms of menopause. [2]

Insomnia often becomes a direct symptom of menopause, causing daytime tiredness and a persistent feeling of being exhausted. Some women use over-the-counter sleep aids such as melatonin.

Melatonin or other sleep aids may offer short-term solutions to poor-quality sleep, but to address the root causes of sleep disturbances, you’ll want to speak with your primary doctor first.

The Role of Hormonal Changes in Fatigue

As estrogen and progesterone levels drop, your sleep duration and quality can decrease. Estrogen helps regulate body temperature, and when it declines, it can often lead to hot flashes and night sweats, disrupting your sleep.

Research suggests that disturbances during sleep may actually trigger hot flashes, creating a vicious cycle of poor sleep and increased fatigue.[3]

Hormone Replacement Therapy (HRT) is a commonly accepted approach to manage sleep disturbances linked to menopause. By replenishing dwindling hormone levels, HRT can help improve sleep quality and reduce menopause symptoms.

Are you interested in learning more about HRT? Be sure to speak with your primary doctor and discuss whether it's the right solution for you.

The impact of hormonal changes extends beyond physical symptoms to include mental fatigue and can be characterized by feelings of exhaustion and difficulty concentrating. These hormonal changes can really affect your sleep and energy levels, making you feel tired all the time.

Related Blog: Understanding How Menopause Affects Sleep

Common Symptoms of Menopause Fatigue

Menopause can certainly shake things up. You'll notice changes in your body and your mind.

Below, I've included some of the more common symptoms:

Unexplained Tiredness: Even if you "think" you're getting enough sleep at night, you still feel so tired. It's like you're running on empty, no matter how much sleep you get. Difficulty Concentrating: Commonly referred to as "Brain fog" or trouble focusing. No matter how hard you try, concentrating becomes so difficult. Mood Changes: This one is so frustrating. Imagine one day, you're feeling great, then the next day, you're cranky, anxious, short-tempered, or in the dumps.
Sleep Disturbances: Whether you're sharing a bed with your partner or waking up hot at night, sleep disturbances can decrease the quality of your sleep. Physical Aches and Pains: Your joints and muscles are stiff; all you want to do is rest. Daytime Drowsiness: It's the middle of the day, and you catch yourself yawning and feeling tired even though it's not even close to bedtime. Regardless of the amount of sleep you get, your body is telling you to take a nap no matter where you are or what you're doing.

Did You Know: Even women who don't report having sleep disturbances as a result of night sweats or hot flashes say that they have more trouble sleeping than they did before menopause.

How Excessive Sleep Can Affect Your Daily Life

You might think sleeping more would help you feel better, but sometimes, too much sleep can worsen things. As we briefly discussed, sleeping too much can make remembering things or making good decisions more difficult.

Around 50% of postmenopausal women experience sleep disorders, significantly impacting their daily lives. [4]

Juggling work, family, and other responsibilities can take a toll, especially as you get older. All that stress can really wear you down.

The constant juggling act can lead to poor sleep while increasing stress and anxiety, further impacting your health. Changes in mood, especially depression, are also common during menopause and can greatly impact your sleep.

The Impact on Productivity and Mental Health

Excessive sleep during menopause can lead to decreased concentration and performance in daily tasks. If your mind is constantly tired, it can be difficult to stay focused, which can cause errors and reduce how much work you can get done.

Women experiencing excessive sleep may be at a greater risk for mood disorders, including such as depression and anxiety. [5]

Sleep patterns can significantly affect emotional well-being. Poor sleep quality can lead to grumpiness and mood swings, making it difficult to maintain healthy relationships and social interactions.

If you're always tired, it can be tough to socialize or keep up with your job. Feeling the need to nap often and having low energy can make it hard to enjoy social activities and gatherings, leading to feelings of isolation.

Physical Consequences of Sleeping Too Much

While excessive sleep can sometimes be a symptom of menopause, it's important to note that it can also have negative physical consequences. Here are a few:

• Weight Gain: Sleeping too much can disrupt your metabolism, leading to weight gain.
• Muscle Weakness: Lack of physical activity associated with excessive sleep can contribute to muscle weakness and decreased strength.
• Increased Risk of Chronic Diseases: Research indicates that sleeping too much can increase your chances of getting serious health problems like heart disease, diabetes, and stroke. [6]
• Cognitive Decline: While additional research is needed, some studies suggest that excessive sleep can contribute to cognitive decline and memory problems. [7]
• Depression: Excessive sleep can be a symptom of depression, and it can also contribute to feelings of isolation and low mood.

How to Manage Fatigue and Sleep Better During Menopause

Managing fatigue and improving sleep during menopause requires a combination of strategies. Implementing strategies can improve your sleep quality, including mindfulness practices, box breathing, regular exercise, and changing your diet.

Related Blog: Effective Tips from managing Hot Flashes

Adjusting Your Sleep Schedule for Balance

Establishing a consistent sleep schedule and bedtime routine can significantly enhance sleep quality. This also means creating a relaxing bedroom environment, limiting screen time before bed, and managing stress. Some of these strategies can improve your sleep quality and reduce fatigue.

Cool Sleep Environment During Menopause

Creating a cooler bedroom can offer much-needed relief for many women with menopausal hot flashes and night sweats. It's hard to get comfortable when you or the room is too hot, making falling asleep a nightly challenge. Keeping your bedroom a little on the cooler side can help improve your sleep.

Adding a cooling mattress topper not only cools down your body temperature but has also been proven to help with common symptoms.

A recent menopause study found that our Chilipad Cube, a temperature control mattress topper that helped participants with the following:

• Improved sleep scores by 30%
• Reduce Hot Flash Severity by 50%
• Helped eliminate Menopause Insomnia [8]

The Importance of Regular Exercise

Exercise has been shown to improve the quality of sleep and increase energy levels, especially for women during menopause. Try activities such as swimming, yoga, Pilates, running, biking, and walking, all of which can help reduce fatigue.

Did You Know: Exercise helps preserve bone density and cardiovascular health, which are particularly important for women post-menopause.

Avoid or Limit Caffeine and Alcohol

Minimizing caffeine consumption in the afternoon can lead to improved sleep. Even small quantities of alcohol can negatively impact the ability to maintain deep sleep, leading to sleep disturbances and poor sleep quality.

It might be challenging, but reducing or avoiding both can really improve your sleep.

Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy (HRT) is often the first-line of treatment for reducing menopausal symptoms while improving sleep. HRT can improve sleep quality by addressing the root cause of hormonal imbalances.

If considering HRT, please consult your primary doctor. The type, dosage, and combination of hormones should be carefully considered when choosing HRT.

Menopause Study: Some women have found that alternative therapies, like acupuncture, can help improve sleep.

Menopause Diet: Foods for Better Sleep

There are medical treatments for menopause, like hormone therapy, but many women prefer to manage their symptoms naturally. One way to do this is by changing what you eat.

Diet can play a significant role in providing energy and supporting better sleep. Certain foods can help reduce symptoms, including soy products, fruits and vegetables, dairy foods, and more.

Read our blog, which discusses the benefits of a menopause diet and the foods that can play a role in reducing your symptoms. You may find some items on the list surprising, as I did.

Before changing your diet, make sure to talk with your primary doctor.

Related Blog: Natural Remedies for Menopause

Self-Care Practices for Managing Fatigue

How do you like to unwind? Whether you like to read, listen to music or podcasts, meditate, or take long walks, allow yourself to take time to indulge in your favorite activities. As a result, you will be more energetic. Relaxation techniques can be a way to learn to overcome stress and anxiety.

Journal of Evidence-Based Integrative Medicine, found several studies showed performing yoga and meditation improved fatigue associated with menopause. [10] Give them a try and see which works best for you.

Final Thought

Menopause can be a challenging time, especially when it comes to sleep. Fatigue is a common experience during menopause. While it may seem like there's no end to the tiredness, there are steps you can take to manage it.

Women may feel mentally or physically tired, or both. Understanding the root causes of menopause fatigue can help create a plan of action. The tips listed above can greatly improve the quality of your sleep and bring back your energy!

Speak with your doctor about unexplained fatigue or any other menopausal symptoms. With the right approach, you can successfully transition through menopause and regain a sense of balance in your life.