Perimenopause 

During perimenopause, also known as menopause transition, the body prepares for the onset of menopause. It is the period of time during which the ovaries gradually begin to produce less oestrogen. It usually begins when women are in their 40s, but it can begin as early as their 30s.

Perimenopause is defined as the period between the time the ovaries stop releasing eggs. The decrease in oestrogen occurs more quickly in the last 1 to 2 years of perimenopause, many women start to experience the beginnings of menopause at this point.

The average duration of perimenopause is 4 years, but it can last as little as a few months or as long as 10 years for some women. Perimenopause is considered complete when a woman has gone 12 months without having a period.




What is the procedure for diagnosing perimenopause?

Depending on your symptoms, your doctor may be able to make the diagnosis of perimenopause without doing any further tests. However, because your hormone levels change during perimenopause, a blood test to check your hormone levels may also be helpful. A series of blood tests taken at various times may also be beneficial for comparison purposes.

menopause

Menopause typically occurs between the ages of 40 and 50 and is a natural part of a woman’s reproductive life cycle.  After reaching the age of menopause, a woman will no longer have menstrual periods and their ovaries cease to produce the hormones oestrogen and progesterone.  

Approximately 75-85% of menopausal women experience hot flashes, which can last anywhere from one to five years on average. When you are experiencing hot flashes and excessive sweating, it can make sleeping more difficult. It is estimated that approximately 61 percent of postmenopausal women suffer from sleep disorders or disturbances related to the symptoms of menopause. 

Women going through menopause may experience a variety of symptoms as a result of the loss of oestrogen and progesterone. These symptoms include sleep disturbances, hot flashes and excessive sweating. Other issues, such as daytime sleepiness and forgetfulness can arise. In addition to sleep disturbances, menopause can also cause mood swings. 

Symptoms of perimenopause

If there is one thing that stands out about perimenopause and menopause, it is its symptoms. In addition to hot flashes, you may also experience a variety of other physiological changes. Here are some of the symptoms you may experience during this time;

  • Irregular periods 
  • Periods that are heavier or lighter than normal  
  • Premenstrual syndrome (PMS)
  • Tenderness in the breasts
  • Hair loss
  • Heart palpitations
  • Headaches
  • Loss of sex drive
  • Forgetfulness
  • Aches and pains in the muscles 
  • Aches and pains in the muscles 
  • Fertility problems

Symptoms of menopause

As oestrogen levels begin to decline, you may begin to experience more severe symptoms of menopause. Some of these symptoms can manifest themselves while you are still in the perimenopause stage of your life. Here are some of the symptoms you may experience during this time;

  • Night sweats and hot flashes 
  • Depression
  • A feeling of anxiety and irritability
  • Mood swings
  • Insomnia, 
  • Fatigue, 
  • Mood swings
  • Vaginal dryness
  • Frequent urination

Traditional treatments for menopause

Hormone replacement therapy (HRT) has long been the standard treatment for symptoms associated with menopause, such as hot flashes and insomnia. Hormone replacement therapy (HRT) consists of oestrogen administered as a pill, patch, or vaginal cream, either alone or in combination with progesterone.

If hormone replacement therapy is not right for you or if your symptoms are mild, you may want to consider trying another medication. There are several options available for example;

  • fluoxetine
  • paroxetine
  • venlafaxine

These medications were previously used to treat depression, but when used in low doses it was shown to be effective in the treatment of menopause symptoms such as hot flashes and night sweats. In addition, when taken before bed, clonidine has been shown to improve the overall quality of sleep. gabapentin an anti-seizure medication and clonidine a blood pressure medication have also been shown to be effective in the treatment of menopause symptoms.




Creating a sleep hygiene routine

  • Focus on maintaining a bedtime routine, by going to bed at the same time every night
  • Take a warm bath before bed
  • Keep your room cool
  • Don’t watch television, eat, or read in bed. Continue to do these activities in a separate room until you feel sleepy
  • Exercise on a regular basis, but avoid exercising right before bed.
  • Avoid excessive amounts of caffeine, alcohol, and nicotine
  • Avoid taking naps during the day, as this can interfere with your ability to sleep well at night
  • Go to the toilet before going to bed to avoid waking up during the night

Natural insomnia remedies

The use of natural remedies for sleep problems is increasing among women suffering the symptoms of menopause, there are many things you can try before resorting to medication. for example

  • Change of diet
  • Physical activity 
  • Mind-body therapies
  • Relaxation exercises
  • Stress management 

All of the above are effective ways to maintain good sleep hygiene during menopause and for the rest of your adult life. Additionally, when it comes to getting a better night’s sleep, supplements can be highly beneficial for many women.

  • Melatonin
  • Magnolia bark
  • L-Theanine
  • Magnesium
  • 5-HTP
  • Valerian and hops
  • CBD

Ideally, you should consult with your doctor before making a decision about whether you will use supplements rather than medication; this will allow him to assist you in determining whether there is a possibility of medication interactions. 

Hopefully, this article will give you the confidence to discuss natural therapies that can help you sleep better during the menopausal transition.