Sleep is an essential pillar of our health and well-being, yet for many women it becomes a real challenge as they approach menopause. According to a recent study carried out by Ipsos bva for the Novanuit brand, nearly 75% of women report that their sleep has deteriorated at menopause or pre-menopause, generally between the ages of 45 and 55¹. Hot flashes, night sweats, joint pain and hormonal changes largely explain these restless nights.
1. Understand the causes of menopause-related fatigue
Before looking for solutions, it is important to understand why sleep is deteriorating. Hot flashes and night sweats disrupt the natural sleep rhythm, while joint pain can wake you up several times during the night. Hormonal changes, including lower estrogen, also play a central role. This combination explains why 45% of women have trouble falling asleep and 55% wake up too early.
These disorders are not limited to temporary discomfort: fragmented or insufficient sleep can lead to irritability, reduced concentration, weight gain or even hypertension. Recognizing the real impact of these disruptions is the first step to taking effective action.
2. Create a regular bedtime ritual
The Opella/Novanuit study also highlights the impact of screens on sleep quality: 83% of women watch a screen (phone, tablet, computer or television) before going to bed. The blue light emitted by these devices disrupts melatonin production and delays falling asleep.
To find calmer nights, set a regular bedtime and adopt a relaxing ritual: reading, meditation, deep breathing or a hot bath. At least turn off your screens an hour before bed to prepare your body for sleep.
3. Improve your sleeping environment
The quality of your bedroom directly influences the depth of your sleep. A cool temperature, a comfortable mattress and complete darkness promote more restful sleep. Limit noise and possibly use earplugs or a white noise machine if necessary.
Also make sure to ventilate your room regularly and choose suitable bedding, which supports the body well and limits the joint pain common during menopause.
4. Choose a suitable eating and sports routine
Certain foods and habits influence the quality of sleep. Avoid stimulants (coffee, tea, energy drinks) at the end of the day, and favor light meals in the evening. Foods rich in tryptophan, such as nuts, seeds or cheese, can help you fall asleep.
Physical exercise, practiced regularly but not just before bed, also helps regulate sleep. Even a 20 to 30 minute walk or a few gentle stretches is enough to improve the quality of your night’s sleep.
5. Consult a healthcare professional if necessary
According to the study, 47% of women turn to their general practitioner, 27% to their pharmacist and 24% to their gynecologist to treat their sleep disorders. It is therefore essential not to neglect these signs: chronic fatigue, multiple awakenings, insomnia or persistent anxiety.
Professionals can offer tailored solutions, ranging from sleep advice to natural supplements or specific treatments for menopause. In some cases, non-drug solutions such as light therapy or guided relaxation can also be effective.
FAQs
1. What are the main sleep disorders during menopause?
Women often experience nighttime hot flashes, sweating, waking up early, insomnia and chronic fatigue.
2. Why do screens disrupt sleep?
Blue light from screens delays the production of melatonin, disrupting falling asleep and the quality of sleep.
3. How to quickly improve sleep quality?
Establish a bedtime ritual, limit screens, adopt a cool and dark bedroom, practice regular physical activity and consult a professional if necessary.
4. Can natural supplements help?
Yes, certain plants or supplements intended to regulate sleep can be effective, but it is best to consult a professional for appropriate use.
5. When to consult a doctor?
If fatigue persists, nighttime awakenings are frequent or insomnia impacts daily life, it is recommended to consult a doctor or sleep specialist.
