Here’s Why Poor Sleep Happens During Menopause

By the year 2030, it is projected that 1 in 6 individuals will be aged 60 and over, reflecting the aging demographic of our world. Women are expected to make up the majority of this group due to their longer life expectancy. As women age, they undergo various stages, with menopause serving as a significant milestone marking the end of their reproductive years. Statistics indicate that by 2030, there will be over 60 million peri- and post-menopausal women in the United States and approximately 1.2 billion worldwide. However, research has shown that menopause is also associated with sleep disturbances that can impact overall well-being.

Sleep Changes During Menopause

Menopausal symptoms vary from person to person, with some women experiencing mild or no symptoms while others face significant disruptions. Menopause often brings about challenges related to sleep, with hormonal fluctuations, night sweats, and psychological stress interfering with rest. Colette Courtion, the founder and CEO of Joylux, a company dedicated to supporting women through these changes, emphasizes the importance of addressing core aspects of menopause to empower women to achieve better sleep and navigate this phase with confidence. Adopting a healthy lifestyle and focusing on areas such as gut and microbiome health can help women prepare for the transition into menopause.

Menopause And The Microbiome

Recent studies have highlighted the connection between menopause-related conditions and the microbiome, including gastrointestinal issues, weight gain, insulin resistance, brain fog, and sleep disturbances. Dr. Colleen Cutcliffe, PhD, Chief Executive Officer of Pendulum Therapeutics, explains that changes in the microbiome during menopause coincide with hormonal shifts, underscoring the importance of maintaining a healthy microbiome for managing sleep issues. Poor sleep quality affects a significant percentage of menopausal women, with women in general experiencing more sleep disturbances than men.

Changing The Microbiome During Menopause

The microbiome consists of various microbes that naturally inhabit our bodies, with each individual having a unique microbiome influenced by genetics, environment, and diet. As we age, changes in the microbiome can impact our health, either positively or negatively. Dr. Cutcliffe emphasizes the role of the microbiome in stimulating the GLP1 hormone, which plays a key role in metabolism and satiety. Maintaining a microbiome that can support hormone secretion is essential for reducing the risk of metabolic issues and food cravings, which are linked to improved sleep.

Women can enhance their microbiomes by incorporating foods high in dietary fiber and polyphenols, as these can positively influence gut health. Understanding and improving gut health is crucial for women seeking to achieve a restful night’s sleep.

Toward A Better Sleep In Menopause

As women continue to outnumber men in older age groups globally, improving sleep quality during menopause is crucial for enhancing their quality of life. Neglecting sleep issues among older women could place a heavier burden on healthcare systems. Promoting a healthy microbiome is one strategy for addressing sleep disturbances. Additionally, companies are developing innovative solutions such as tracking apps and wellness products to help women manage symptoms that affect sleep and overall health. Embracing advancements in sleep health is essential as women navigate the challenges and opportunities that come with aging, ensuring that women’s health benefits from these progressions.