Do You Have Insomnia and Not Know It? Understanding Perimenopausal Sleep Problems.
Many women think insomnia means lying awake for hours trying to fall asleep.
Sometimes it does.
But insomnia can show up in several different ways.
According to Dr. Nicole Roberts, a Naturopathic Doctor focused on menopause and women's health, insomnia is often underrecognized because women assume their sleep problems are simply part of getting older.
Clinically, insomnia is often defined using the "30 minute rule."
This includes:
Taking more than 30 minutes to fall asleep
Being awake for more than 30 minutes after initially falling asleep
Waking more than 30 minutes before your intended wake time
Insomnia also includes daytime symptoms.
If you wake up exhausted, rely on caffeine to function, struggle with concentration, experience brain fog, or feel sleepy throughout the day, your sleep may be affecting you more than you realize.
The Different Types of Insomnia
Understanding what type of sleep disruption you experience can help identify more effective treatment strategies.
Initial insomnia involves difficulty falling asleep.
Middle insomnia involves waking repeatedly throughout the night and experiencing fragmented sleep.
Terminal insomnia involves waking very early and being unable to return to sleep.
According to Dr. Nicole Roberts, ND, middle insomnia is one of the most common sleep complaints she sees during perimenopause.
Many women describe falling asleep easily because they are completely exhausted, only to wake at 2 a.m., 3 a.m., or 4 a.m. and struggle to return to sleep.
Why Is Perimenopausal Insomnia So Common?
Research estimates that 30 to 60 percent of women experience insomnia during perimenopause. New onset sleep disorders affect up to 70 percent of women during this transition, even among those with no previous history of sleep problems.
Several factors may contribute to sleep disruption, including:
Hormonal fluctuations
Changes in estrogen levels
Changes in progesterone production
Night sweats and hot flashes
Frequent nighttime urination
Declining melatonin production
Anxiety and depression
Restless legs syndrome
Sleep apnea
Iron deficiency
Vitamin D deficiency
The good news?
Women do not need to accept poor sleep as a permanent part of menopause.
As a Naturopathic Doctor, Dr. Nicole Roberts works with women to identify the unique contributors affecting their sleep so treatment can be individualized and targeted.
Better sleep often means better mood, better energy, improved cognitive function, better cardiovascular health, and a significantly better quality of life.