Feeling sleepy and having a hard time during the day… Maybe it’s menopause. In this article, we will explain the symptoms of menopause that are said to make you feel sleepy. In addition, we also introduce countermeasures for sleepiness that you feel during menopause and how to deal with hypersomnia if you feel uneasy.
Table of contents
- Is that drowsiness a symptom of menopause?
- What Causes Menopause?
- Main symptoms of menopause
- Why is it easier to feel sleepy during menopause?
- What are sleepiness measures to feel in menopause?
- Aging? illness? When in doubt, visit a hospital
Is that drowsiness a symptom of menopause?
I used to sleep well, but suddenly I can’t sleep well. I feel like I’m getting less sleep. It may be due to menopause.
Menopause is defined as the 5 years before menopause and the 5 years after menopause, or 10 years in total. Menopause is generally considered to occur around the age of 50, so menopause is considered to occur between the ages of 45 and 55. During menopause, many changes occur in a woman’s body. The disorders and troubles associated with these changes are collectively called “menopausal disorder”.
What Causes Menopause?
Menopause is caused by a sudden drop in the female hormone estrogen. Estrogen is secreted by the ovaries, but its secretion decreases with age.
In addition, the secretion of female hormones is controlled by the hypothalamus in the brain. to issue a command to promote the secretion of female hormones.
As a result, the hypothalamus, that is, the commands of the brain, and the ovaries, that is, the function of the body, are out of balance, and the balance of the autonomic nervous system is also disturbed. This is believed to be the cause of menopause.
Main symptoms of menopause
Menopause is an imbalance between brain and body. Therefore, specific symptoms may vary from person to person.
Hot flashes, facial flushes, fatigue, headache, sweating, heart palpitations, shortness of breath, dizziness, insomnia, etc.
Anxiety, irritability, helplessness, etc.
Why is it easier to feel sleepy during menopause?
During menopause, various problems can occur in the body due to changes in hormonal balance. One of them is drowsiness. During menopause, you may feel more sleepy even during the day.
[Cause of sleepiness during menopause 1] Caused by symptoms of menopause such as hot flashes and sweating
In women, estrogen levels rise sharply during puberty and drop sharply during menopause. Menopause is a physical disorder associated with a decrease in female hormones. Menopausal symptoms include various symptoms such as hot flashes, palpitations, shortness of breath, sweating, headache, and dizziness. may be stored away.
[Causes of sleepiness during menopause 2] Fatigue, dullness, and malaise associated with menopause
In addition to not being able to sleep well due to menopause, you may also feel sleepy easily due to dullness and fatigue.
[Cause of sleepiness during menopause 3] Mental effects of menopause
A sudden decrease in female hormones has a great impact on the mind as well as the body of a woman. For some reason, I’m irritated, suddenly anxious, and can’t sleep at night. Mental instability can lead to insomnia, and you may feel sleepy during the day.
[Cause of sleepiness during menopause 4] Decrease in non-REM sleep due to aging
Even though menopausal symptoms have not appeared, you may feel very sleepy during the day. In that case, the decrease in non-REM sleep with age may be the cause.
Sleep consists of non-REM sleep and REM sleep, and these two are repeated during sleep. In REM sleep, the brain is active while the body is resting. This is because your brain consolidates memories while you sleep.
On the other hand, non-REM sleep is a “deep sleep” in which the brain is also resting. Non-REM sleep is divided into 3 or 4 levels depending on the depth of sleep, but deep sleep is said to decrease with age.
In other words, as we get older, we get less sleep at night, which makes us feel sleepy during the day.
[Cause of sleepiness during menopause 5] Other diseases such as sleep apnea syndrome
In addition to menopause and aging, other medical conditions can also cause you to not get enough sleep and feel sleepy during the day. For example, sleep apnea syndrome, in which breathing stops during sleep, prevents you from getting a deep sleep, and you may feel very sleepy during the day. Symptoms such as snoring, sleepiness no matter how much sleep you sleep, waking up many times in the middle of the night, headache when you wake up, dry mouth, etc. Please note that menopause is a time when sleep apnea syndrome is likely to occur. is required.
What are sleepiness measures to feel in menopause?
How to deal with the sudden onslaught of daytime sleepiness? I’ve put together some countermeasures.
[Menopausal sleepiness measures 1] Create regular life rhythms and healthy habits
First of all, it is the first to create a regular life rhythm and healthy habits. Go to bed at the same time and get up at the same time to set your body’s internal clock.
Our body has an internal clock that runs on a daily cycle. Thanks to the body clock, the body that was active during the day turns into a resting state at night. If your body clock is disturbed, you will have trouble falling asleep and will not be able to wake up smoothly in the morning.
The body clock is reset in the morning when exposed to light. When you wake up in the morning, open the curtains and let the morning sun into your room. In addition,
- have a good breakfast
- get into the habit of exercising
- Have dinner at least 2 hours before bed
- Avoid watching TV or smartphones before going to bed
Etc. Let’s make a life rhythm and make a healthy habit.
[Menopausal sleepiness measures 2] Review of eating habits
It is also important to review your eating habits to prevent daytime sleepiness. Sleep is related to the hormone melatonin, which is secreted by the pineal gland in the brain. Melatonin, also known as the “sleep hormone,” is secreted 14 to 16 hours after waking up in the morning, guiding the body to sleep. Also, when exposed to light in the morning, the secretion of melatonin stops.
The action of this melatonin is involved in resetting the body clock when exposed to light after waking up in the morning.
In fact, the secretion of melatonin decreases with age. It is thought that the reason why we wake up early in the morning with age is because melatonin decreases.
Eating a good breakfast will help you regulate your circadian rhythm. In addition, it is even more effective to eat a meal that contains a lot of tryptophan, which is essential for the secretion of melatonin every morning.
Tryptophan is found in large amounts in soy products (miso, natto, tofu, etc.), dairy products (milk, yogurt, cheese), eggs, and bananas.
Changing your diet, especially breakfast, can kill two birds with one stone.
[Menopausal sleepiness measures 3] Adjust the sleep environment
If you can’t sleep soundly or have trouble falling asleep, let’s review your sleep environment. For example, are the brightness, sound, temperature and humidity of the room conducive to good sleep? If you are concerned about outside light, try using blackout curtains. Sleeping in the dark also increases melatonin production. It is difficult to deal with noise, but please make the environment as quiet as possible.
Bedding is also related to temperature and humidity. The environment of the bedding is called the “in-bed environment”, and the temperature in the bed is said to be 33°C (±1°C) and the humidity is 50% (±5%). In order to prepare the sleeping environment, choose bedding that has good heat retention, moisture absorption, and moisture release.
A pillow that is too high or too low puts a strain on the neck and shoulders. Choose a comfortable pillow that fits your body.
■Mattresses and futons
Mattresses and futons should be moderately firm. Choose one that does not sink your back or hips too much and that your spine draws an S-shaped curve.
■Comforter The comforter
should not only keep you warm but also absorb and release sweat while you sleep. If you choose one that is lighter and has a better fit, you will be able to toss and turn while sleeping.
Even if you have been using your favorite bedding for a long time, if you have problems with the quality of your sleep, please review your bedding once.
[Menopausal sleepiness measures 4] Take a bath one hour before going to bed
Try to take a bath 1-2 hours before bedtime. The temperature of the bath should be slightly lukewarm (about 40°C). Relaxing in a lukewarm bath can help you sleep better.
When we sleep, our body temperature, especially the internal body temperature, drops. If you take a bath to raise the body temperature inside, after you get out of the bath the temperature inside the body will gradually drop, and your body will fall asleep.
If you take a hot bath, not only will your body not be able to relax, but the bathing time will be shortened, so your internal body temperature will not rise as much and your body temperature will not drop as well for sleep.
Aging? illness? When in doubt, visit a hospital
It is also important to consult at a hospital or clinic to improve the symptoms so far. Menopausal symptoms include hormones, Chinese medicine, and placenta injections, so treating menopausal symptoms may improve sleepiness. Consult your gynecologist.