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Sleep Problems Associated With Menopause
Many women going through menopause often experience insomnia, an inability to fall asleep or stay asleep at night. This is a normal side effect of menopause and is usually caused by symptoms of menopause, such as hot flashes.
I Am Not Sleeping Well at Night. Do I Have Insomnia?
Symptoms of insomnia can include one or more of the following:
- Difficulty falling asleep.
- Waking up frequently during the night with difficulty returning to sleep.
- Waking up too early in the morning.
- Non-refreshing sleep (feeling tired upon waking and throughout the day).
Will Drinking Alcohol or Warm Milk Help Me to Fall Asleep?
Alcohol may help you relax and fall asleep, but it should not be used as a sleep aid because it has a rebound effect. It can disturb your sleep later and can cause you to awaken in the middle of the night.
Milk contains a substance called tryptophan. The body uses tryptophan to make serotonin, a chemical in the brain. Serotonin helps control sleep patterns, appetite, pain, and other functions. Milk does not contain enough tryptophan to change sleep patterns, but drinking a glass of milk before bed may help you relax.
How Is Insomnia Treated?
There are many steps you can take to get yourself sleeping soundly through the night. Here are some tips.
- Do not nap during the day.
- Exercise daily. However, be sure to avoid vigorous exercise 3 hours before bedtime.
- Avoid caffeine, alcohol and nicotine throughout the entire day.
- Keep your bedroom cool to prevent night sweats.
- Do not go to bed until you are tired.
- Take a warm bath or shower at bedtime.
- Do not watch television, eat or read in bed. Do these activities in another room until you feel sleepy.
- Follow the same bedtime routine each night.
- Avoid using sleeping pills.
When lifestyle changes such as these fail to remedy insomnia, talk to your doctor. There may be other options that can help. He or she may be able to prescribe temporary medicine to help you sleep and get you sleeping regularly. In addition, your doctor can rule out other conditions that may be causing your sleep problem. For example, if depression is causing your sleep problems, your doctor may prescribe an antidepressant.
If your insomnia is a result of menopausal symptoms, you may also want to talk to your doctor about taking hormone therapy (HT) for a short period of time. HT may help alleviate symptoms that are causing your sleep problem.
Reviewed by the doctors at The Cleveland Clinic Women's Health Center
WebMD Medical Reference provided in collaboration with the Cleveland Clinic
Menopause Guide
VIVELLE-DOT (estradiol transdermal system) IS AVAILABLE BY PRESCRPTION ONLY.
INDICATION
Vivelle-Dot is used after menopause to: reduce moderate to severe hot flashes; treat moderate to severe dryness, itching and burning in or around the vagina; help reduce your chances of getting osteoporosis (thin weak bones); and treat certain conditions in which a young woman's ovaries do not produce enough estrogens naturally. Vivelle-Dot 0.025 mg/day is only used to prevent osteoporosis from menopause. If you use Vivelle-Dot only to treat your dryness, itching, and burning in and around your vagina or if you use Vivelle-Dot only to prevent osteoporosis from menopause, talk with your healthcare professional about whether a different treatment or medicine without estrogens might be better for you.
IMPORTANT SAFETY INFORMATION
Estrogens increase the chances of getting cancer of the uterus (womb). Report any unusual vaginal bleeding right away while you are taking estrogens. Vaginal bleeding after menopause may be a warning sign of cancer of the uterus (womb).
Do not use estrogens with or without progestins to prevent heart disease, heart attacks, or strokes. Using estrogens with or without progestins may increase your chances of getting heart attacks, strokes, breast cancer, and blood clots. Using estrogens with progestins may increase your risk of dementia (decline in memory and thinking skills).
Vivelle-Dot should not be used if you have unusual vaginal bleeding; currently have or have had certain cancers, including cancer of the breast or uterus; had a stroke or heart attack in the recent past (for example, in the past year); currently have or have had blood clots; currently have or have had liver problems; or think you may be, or know that you are, pregnant.
The most common side effects that may occur with Vivelle-Dot are headache, breast tenderness, and back pain.
You and your healthcare professional should talk regularly about whether you still need treatment with Vivelle-Dot.
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088.
Please see Full Prescribing Information for Vivelle-Dot.
Ob-Gyn Laura Corio talks about the importance of exercise during menopause.
