WebMD Feature By Gina Shaw Reviewed By Louise Chang, MD Women are much more likely to report sleep problems like not getting enough sleep or being sleepy during the day, according to the National Sleep Foundation. One possible culprit? Our hormones. Hormonal changes can wreak havoc on sleep. In turn, sleep deprivation can affect hormone levels in a sleepless vicious cycle. So when hormone levels spike or drop -- such as during the menstrual cycle, during and after pregnancy, and especially around menopause -- women may be more vulnerable to sleep problems.
them. If you cant get to sleep at all, says Ricki Pollycove, MD, FACOG, former chief of the Division of Gynecology at the California Pacific Medical Center and the author of The Complete Idiots Guide to Bioidentical Hormones, your sleep problem may not be due to menopause. One option is to try hormonal support. This type of sleep disorder is often very well treated with a low dose of estrogen, says Pollycove. In fact, a large study, presented at the annual meeting of the American College of Obstetricians and Gynecologists in May 2010, found that menopausal women with sleep problems due to hot flashes got significant relief from estrogen therapy. Pollycove also recommends mind-body techniques, such as guided imagery, breathing control, and yoga. These are very effective, with no side effects, and are good for your brain, she says. Also, you can take steps to reduce the effect of hot flashes. Studies have found that by having room temperatures lower, and by wearing layers to bed that you can take off or put on, women are less disturbed by hot flashes and have more restful sleep patterns, says Wong.
Dont exercise within an hour or two before going to bed. Drink something soothing in the evening, like warm milk or a calming tea. Keep the bedroom temperature comfortable, perhaps a bit lower than usual (like menopausal women, pregnant women often feel overheated). If youre congested, which often happens in pregnancy because women produce more mucus, try clearing your nose with a neti pot or nasal rinse to make yourself more comfortable.
Postpartum sleep disorders, combined with caring for a newborn and learning new things like breastfeeding, can be a killer, says Pollycove. Its the most demanding job a woman has ever done. Because lack of sleep puts you at greater risk for postpartum depression, antidepressant medications can help. Low-dose estrogen may also help, and the hormone doesnt interfere with lactation and breastfeeding, Pollycove says. The low estrogen levels that create sleep disorders in postpartum women are also very much associated with depression. It sometimes takes a very small dose to help with that. Its an infrequent problem, but one were really good at fixing, says Pollycove.