Coping with Sleep Disturbances: How Poor Sleep Affects Mental Health During Menopause

The restless tossing and turning, with one eye reluctantly glancing at the clock while the other avoids it altogether. Each passing hour brings mounting frustration and the looming dread of facing another day on little to no sleep. You find yourself yearning for the days of ‘before’, when uninterrupted nights of peaceful sleep were simply taken for granted.

Have you been there before?

For menopausal women, this is a common experience. Where previously you may have experienced a restful night’s sleep, you’re now feeling at war with yourself, fighting hot flushes and night sweats to make it through to the morning. Even if you’ve previously had no issues with healthy sleep patterns, menopause can now pose looming problems when it comes to building consistent sleep routines night after night. When your body’s already struggling with menopausal changes, this can make symptoms even worse. 

The impacts on our health don’t stop there. Poor sleep is directly linked to negative mental health outcomes, creating ongoing challenges when it comes to protecting your mental health throughout menopause. Alongside the physical impacts of reduced sleep, we need to be mindful of the challenges to our mental health so we can build the tools we need to support ourselves through this moment of transition.

If you’re ready to give up on the nocturnal battles, hold steady. It’s time to take a look at how poor sleep affects our mental health on a deeper level and find some solutions. Once we have the answer, you’ll be sleeping through the night before you know it – and your mental health will be all the richer for it.

Sick of tossing and turning throughout the night? We’re here to help. Speak to the Australian Menopause Centre about how we can support your mental health throughout menopause, providing the treatments you need for an easy night’s sleep.

How does poor sleep impact our mental wellbeing?

It’s no surprise that sleep problems can directly impact our mental health, leading to issues. When we don’t get the sleep our bodies require, many of us become more susceptible to experiencing symptoms of anxiety and depression. For menopausal women who already face an increased risk during this life stage, this creates a potentially vicious cycle as these symptoms can worsen each other.

Once anxiety or depression set in, they can further disrupt sleep patterns, making it even more challenging to fall asleep. They can also contribute to those frustrating hours of wakefulness, especially if night sweats or other menopausal symptoms have awakened you.

It’s easy to see how a dangerous and damaging cycle of sleepless nights can quickly emerge, leading to more and more symptoms of anxiety, stress, or depression. If this pattern isn’t addressed, the fear of a poor night’s sleep can also create a breeding ground for more and more challenges in getting that necessary rest at night.

Sleep deprivation can affect our mental health in both the short-term and long-term by:

• Making us more irritable by increasing our sense of frustration, anger, and impatience
• Intensifying mood swings that are a natural part of menopause for many women
• Contributing to the risk of depression 
• Impairing our memory, concentration, and focus
• Decreasing our energy levels, contributing to low moods throughout the day

While it’s not a pretty picture, there are a number of strategies you can implement to take back your sleep and reduce the toll on your mental health. Once we know what we’re dealing with, it’s time to look towards these solutions. Help is on the way!

How to improve your sleep (and your mental health) throughout menopause

If you’re scared of another night spent peeking at the clock until the wee hours, it’s time to make some changes. These strategies can help you to improve your sleep quality and protect your mental wellbeing throughout every curveball menopause brings.

The first place to begin is in the establishment of a regular sleep schedule. This means no more going to bed at 9pm some nights, and 1am on others – by going to bed and waking up at the same time each day (yes, even on weekends!), you can build cues for your body to follow when it comes to its nightly rhythms of preparing for rest.

This can be supported by considering the quality of your sleeping environment. Here, it’s important to prioritise a cool, dark, and quiet room. 

If investing in cosy, welcoming, and supportive bedding and pillows means enhancing your sleep quality, we wholeheartedly encourage it! Your well-being is worth the investment, and we’re here to support you in making choices that contribute to better sleep.

While this may not be the news you want to hear, it’s also important to limit your caffeine and alcohol intake throughout the day. These drinks can have a significant and negative impact on your sleep quality. Even if alcohol makes you drowsy, it can actually lead to more disruptive sleep, making it harder to get those quality hours of slumber each night. Try opting for a decaf coffee or a sugar-free soda instead throughout the day.

Regular exercise can also be a powerful tool when it comes to supporting your sleep. Keep the overtly strenuous workouts for the morning, but building in regular physical activity is one way you can help to tire your body out, setting a firm foundation of physical readiness for sleep. 

If you’ve tried each of these options and you’re still struggling to achieve a high quality of sleep each night, it may be time to speak with your healthcare team. They can work with you to rule out any underlying medical conditions, as well as point you in the direction of appropriate treatment options for your individual menopause needs.

Conclusion 

All hope is not lost when it comes to getting a restful night’s sleep back. We’re here to support you in the midnight hours, giving you the care you need to sleep easily, peacefully, and reliably. When it comes to our mental health, prioritising the rest we need is all too important for our daily and long-term wellbeing.Reach out to the expert team at the Australian Menopause Centre today to find sustainable pathways towards rest that will protect your mental health for years to come.