Other sleep disorders also become more common with menopause-studies have found that women spend less time in rapid eye movement (REM) sleep and when they wake up, they feel less well rested.ĭuring this phase of life, hormones aren’t the only things disrupting your ability to get a good night’s sleep. Older women are just as likely to develop sleep apnea as are men if you have this condition, oxygen deprivation may cause you to awaken several times during the night. Research also suggests that progesterone and estrogen may protect women against sleep apnea, but menopause cancels out that benefit. In addition, lower levels of progesterone make some women irritable and less able to relax. She also recommends exploring cognitive and behavioral therapies, and relaxation techniques to wind down.Īs a woman nears menopause, her hormone levels fluctuate dramatically, causing night sweats and hot flashes, which can wake the brain during sleep. This helps reduce pregnancy-related reflux and snoring, both of which may be making you wake up at night. Won recommends sleeping with your head elevated. Tips: There isn’t much you can do about your fluctuating hormones and changing body during pregnancy, but Dr. But by then, other factors, like frequent urination, restless leg syndrome, and difficulty breathing, can make it hard to get a solid night’s sleep. By the third trimester, progesterone and estrogen levels even out. Estrogen levels also skyrocket in the first trimester: A woman produces more estrogen during one pregnancy than throughout the entire rest of her life. This may be the reason women report feeling drowsy and taking more naps in the first 12 weeks of pregnancy. During the first trimester, progesterone levels rise exponentially to help keep the uterus muscle relaxed and help boost the body’s immune system. The nine months of pregnancy can be a quagmire of wayward hormones, as both progesterone and estrogen swirl through your body to support the growing fetus. Also, wind down a bit earlier to give yourself a bit more time to rest, and avoid nicotine and caffeine. This ensures that you’ll be tired by bedtime. Tips: If you’re finding that you’re running a sleep debt in the days before your period starts, make daily exercise a priority. Additionally, studies show that women with PCOS have a higher risk of developing sleep apnea-a sleep disorder that causes a person to stop breathing for brief periods throughout the night. These irregularities in hormones can exacerbate sleep difficulties. Women with polycystic ovary syndrome (PCOS) can have irregular periods, higher levels of testosterone and lower levels of progesterone. After menses, progesterone levels will slowly rise again, allowing sweet dreams to come more easily. Immediately before bleeding begins, a woman’s progesterone levels dip dramatically, which is why some women can find it really difficult to get quality sleep in those “PMS” days. If there is no pregnancy, progesterone levels decrease dramatically, causing the uterine lining to shed and starting the menstrual cycle. In the week before her period, a woman’s progesterone levels will rise to prepare her body for a potential pregnancy. In fact, research shows that not until puberty do sleep differences between boys and girls appear. Most girls begin menstruating between the ages of 10 and 15, launching a life-long cycle of hormonal fluctuations that can affect sleep.
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