Tips for Better Sleep with Menopause Pain

In this article:

• Menopause related aches and pain
• Menopause and sleep
• Tips to Ease Menopause related joint pain and disrupted sleep

Menopause is a natural stage in a woman’s life when her ovaries are no longer producing eggs and her periods have stopped for at least 12 months. The average age of menopause for women in the UK is at 51 years, although it can vary for different women. Perimenopause is the stage before menopause when periods become irregular. There is a gradual decline in the hormone “oestrogen”, causing symptoms such as hot flushes and night sweats.

There are various other types of symptoms caused by perimenopause and menopause. Women experience menopause symptoms differently, depending on many personal factors from ethnicity to health and even her religion and culture. Hot flushes are the most common symptom for many women, but other symptoms can include joint and muscle pain, as well as headaches and tiredness. It’s also thought that menopause may make some women more sensitive to migraine, headache and body pains (fibromyalgia). Night sweats are another common symptom that, along with aches and pains, during menopause, can disturb your sleep. Disrupted sleep during menopause can leave you feeling tired, irritable and like you have “brain fog” (difficulty concentrating and forgetfulness).

In this article, find out about things you can do that may relieve aches, pains, and nights sweats, to help you get a better night’s sleep during menopause, and beyond.

Menopause related aches and pain

During menopause, the hormone oestrogen drops. Oestrogen protects joints and reduces inflammation but falling oestrogen levels during menopause, can lead to painful inflammation, joint and muscle aches and the risk of osteoporosis. The whole body can be affected, with many women also experiencing a higher intensity of pain.

Bone and joint pain

Bone and joint pain is a symptom of menopause which can negatively impact a woman both physically as well as mentally. It can be experienced differently by women depending on their stage of menopause but is more likely to happen in peri- and post-menopause (the start and end stages of menopause).  Painful spinal conditions including lower back pain, may also increase in some women after menopause, because of lowering oestrogen levels.

How we feel pain (perception)

Changing levels of oestrogen may have an impact on pain perception and may lower the pain threshold in women, making her more likely to experience severe pain.

Osteoarthritis

As a result of the decrease in oestrogen, women tend to lose bone density rapidly for the first 5 years after menopause. Bones can become less dense and weaker, sometimes leading to a condition called “osteoporosis”, where bone fractures become more likely. Painful joints that feel worse when walking or stiff after moving, may be a sign of osteoarthritis.

When to speak to a doctor

Pain in your joints can have a variety of causes, which might not be related to menopause or hormonal changes. It's advisable to speak to a doctor about your symptoms if the pain is stopping you from doing your normal activities, affecting your sleep, gets worse or keeps coming back, particularly if it has not improved after treating it at home or if your joints are stiff for more than 30 minutes after you wake up.

Menopause and sleep

Women are more likely to experience disrupted sleep during menopause, often caused by hot flushes and night sweats.  Figures given for how many women experience sleep disturbance during the menopause range from 28% to 63%. Symptoms associated with a drop in oestrogen levels, such as hot flushes, night sweats, anxiety and depression, are thought to contribute to disrupted sleep.

Sleep disruption can also be caused by the menopausal symptoms of joint aches and pains as well as the need to go to the toilet, during the night. Aside from menopause, your health can affect your sleep and your sleep can also affect your health, which is why keeping healthy and getting enough sleep are important.

Tips to Ease Menopause related joint pain and disrupted sleep

Managing Pain

There are things you can do, to help ease joint pain that may help you to sleep better at night. Some of these include:

• Resting sore joints if you can
• Low impact exercises such as yoga, can help with joint and muscle pain, help you sleep better and lift your mood. Try to avoid exercising late in the day.
• Ice packs wrapped in a tea towel can be applied to painful joints, for up to 20 minutes every 2 to 3 hours to ease pain.
• Pain relievers such as ibuprofen or paracetamol can help relieve joint aches and pains.
• Managing your weight if you’re overweight, to help you reduce strain on your joints.
• Hormone Replacement Therapy (HRT) can be prescribed by your doctor who will take into consideration, your age, menopause symptoms and other health conditions you may have. Many women find that it improves their symptoms, including bone and muscle aches or pain. It also has the potential of preventing osteoporosis for many women. Discuss the different types, as well as the benefits and risks of HRT with your doctor to help you decide if HRT treatment is right for you.

Managing night sweats

Here are some tips that may help to ease hot flushes and night sweats

• wear light clothing to bed and keep your bedroom cool at night
• take a cool shower before bedtime
• place a fan in your bedroom
• try to reduce your stress levels
• avoid or reduce potential triggers of hot flushes, such as spicy food, caffeine, hot drinks, smoking and alcohol
• exercise regularly
• lose weight if you're overweight

Getting a better night’s sleep

Disturbed or disrupted sleep is one of the symptoms of menopause that can make you feel tired or irritable and can affect your memory or ability to concentrate. Developing good sleep habits can help improve your sleep. Here are some lifestyle habits to follow, that my help you get a better night’s sleep:

• Exercise regularly but no later than 2 hours before bedtime
• Eat healthily, avoiding food triggers that may cause hot flushes at night, such as spicy food or caffeine before bedtime
• Manage stress by doing relaxing things like yoga, tai chi or meditation, ensure your bedroom feels restful, avoid thinking about stresses or worries before bed or if you wake in the night.
• Maintain healthy relationships and be socially active, talk to other people going through the same thing, like family friends and colleagues.
• Try to maintain intellectual stimulation in your general life but avoid stimulation in bed or if you wake up during the night, like watching TV or using your laptop or phone.
• Speak to your doctor about HRT treatment. HRT may help improve sleep because it contains oestrogen, which is one of the causes of sleep disturbance during menopause.  Some HRT medicines also contain progesterone, which may also have a positive effect on sleep.

More ways to manage pain and improve sleep at night

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