A new study found that millions of women across the UK are waking up early due to menopause
The menopause impacts a huge portion of the population, with the NHS estimating that around 13 million people are currently peri or menopausal in the UK – equivalent to a third of UK women.
Usually impacting women between the ages of 45 and 55, the menopause occurs as periods stop due to lower hormone levels. It can result in a range of symptoms like mood swings, anxiety, brain fog, and hot flushes, as well as impacting sleep quality.
Now, a new study by Dunelm explores the phenomenon of menopausal UK women waking up at 3.29am every night. Let’s take a closer look at how widespread this issue is, and why it is occurring.
The study
Dunelm conducted a survey of 2,005 perimenopausal and menopausal women on International Menopause Day, finding that most respondents reported waking up at 3.29am, four hours before the average alarm goes off at 7am.
For the 13 million people going through the menopause, insomnia can be one of the most common symptoms. 69% of those asked said not being able to sleep at night was damaging their emotional wellbeing.
Dr Claire Spencer, host of the Henpicked Menopause podcast, explained that the physical and psychological symptoms of menopause can all impact one another, potentially resulting in difficulty sleeping and frequent waking. These symptoms include joint pain, hot flushes, night sweats, needing the toilet more frequently, stress, anxiety.
Menopause and sleep
The impact of menopause on sleep can be different for everyone, but there are certain aspects of menopause which have been shown to result in sleep changes, including hormone fluctuations.
The hallmark of menopause is the fluctuation and eventual decline in oestrogen and progesterone levels. These hormonal changes are primarily responsible for the sleep disturbances experienced during this period. Oestrogen has a regulatory effect on the neurotransmitters that control the sleep-wake cycle. As oestrogen levels drop, women may experience insomnia, frequent awakenings, and a decrease in REM sleep.
What’s more, hot flashes and night sweats can make it more difficult to get to sleep and stay asleep. The body’s thermoregulatory system, influenced by hormonal changes, becomes less stable, leading to these uncomfortable episodes.
Improving sleep when menopausal
Establish a consistent sleep routine
Maintaining a regular sleep schedule can help regulate the body’s internal clock and improve sleep quality. Going to bed and waking up at the same time every day, even on weekends, can be beneficial.
Create a good sleep environment
The sleep environment plays a crucial role in the quality of sleep. The bedroom should be dark, quiet, and cool. Investing in comfortable bedding and using fans or air conditioning to regulate temperature can be helpful in managing night sweats.
Mindfulness and relaxation techniques
Practices such as meditation, deep breathing, and progressive muscle relaxation can reduce stress and promote better sleep. A 2022 study in the Journal of Mid-life Health found that mindfulness techniques can improve sleep quality and decrease menopausal symptoms like hot flashes.
Diet and exercise
A healthy diet and regular physical activity can have a positive impact on sleep. Avoiding caffeine, alcohol, and large meals close to bedtime is advisable. Engaging in regular exercise, especially aerobic activities, can improve sleep quality and alleviate menopausal symptoms.
Consider Hormone Replacement Therapy (HRT)
For some women, hormone replacement therapy (HRT) may be an option to alleviate menopausal symptoms, including sleep disturbances. However, HRT is not suitable for everyone and should be discussed with a healthcare provider to weigh the benefits and risks.
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