9 Myths About Menopause Sleep You Need to Know About

Did you know that 40% of women going through perimenopause, menopause, or postmenopause, experience trouble sleeping? Yet the quality of sleep can make or break even the strongest of men. There are still some myths about menopause sleep (and sleep in general) that we need to bust and, in this article, we’ll look at 12 of them.

The Most Common Menopause Sleep Myths

Good night-time rest is essential to keep your mental and physical health ship-shape, especially during this challenging period of your life.

Sleep issues can affect your quality of life at the best of times. Let alone at this perilous point when you navigate the wild waters of midlife and simultaneously wrestle with the many-headed beast that is menopause.

To ensure the best sleep you can have, you must forge good habits. But first, it’s useful to understand the most common myths surrounding sleep. Lest you get those habits wrong.

Myth 1: Sleep Is Just For Rest And You Can Rest When You’re Dead

There are people in the world who almost do not sleep at all, while remaining clear-minded and not dying of exhaustion. This is number one amongst the sleep myths and definitely not helpful if you’re going through menopause.

Of course, during sleep, you get a chance to relax. But this is not the main function of sleep.

In fact, your consciousness doesn’t rest at all during sleep. Your brain works at night as well. Perhaps even more.

To effectively optimize the information received in a day, mammals, birds and even reptiles need to turn off thinking for a certain period.

This is very important for the survival process. It was for this purpose that evolution came up with such protective mechanisms such as dreams.

The basic flow of information that you receive per day during sleep is distributed to the right cells. And the information itself passes from short-term to permanent memory.

Many activities take place while you sleep, that support your optimal functioning. These involve your critical thinking, memory and emotions. During this period of time, your body is also undergoing cell regeneration.

So the next time you dismiss your need to sleep properly, consider this. Thinking you’ll sleep when you’re dead will only lead you to living like an undead.

Myth 2: You Can Function Well On Five Hours Or Less of Sleep

How often do you sacrifice your sleep to catch up on all the things you need to do?

Because there aren’t enough hours in the day. Guilty as charged right here. I often wonder whether I still got any actual blood left in me or is it just coffee flowing through me now?

At the most basic level, remember that you should have at least 7-8 hours of sleep a night.

Previously, there were completely different norms, but they were destroyed by the results of recent research in this area.

I mean, look at The Rock. The man is great. I admire his work ethic and his drive. He gets up around 4am to work out. He only sleeps a silly amount of hours per day. Like five hours or something.

Yet he’s a superb athlete, one of the most successful movie stars and producers in the world, while also managing to look good and be a family man.

I’m a little worried about him. What if he suffers a burnout? No more Red Notice, Jungle Cruise or Maui?

So how does he do it? And why can’t I?

Perhaps he’s one of those rare people whose genetics are wired so that their bodies naturally need less sleep and still wake up refreshed. It is a thing, you know.

From my own bitter experience, if I don’t sleep, not only I’m cranky and underperform because I can’t focus.

Okay, I can apologize for my foul temper. And I can catch-up and compensate for an unproductive day. But the most devastating thing is that I pile on weight. This, you cannot reverse so easily when you’re in your forties.

See, the thing is, when you don’t sleep, you’re tired. When you’re tired, your body is craving fuel. More of it than usual. Plus you’re cranky. And what’s the best way to quench the hunger at the same time as the moodiness?

Sugar, of course!

Anyway, if you want to have a killer physique and a tremendous success at whatever you touch, like The Rock, you’d better get your 8 hours. Because, you know, we’re not The Rock.

Myth 3: When and Where You Sleep Isn’t Important As Long As You Get Enough Hours

In fact, it all depends on how your biological clock is set up.

Many experts recommend going to bed at the same time each day.

A regular rhythm is a form of chronotherapy recommended for many problems with daily rhythms.

However, for a multitude of people suffering from various ailments, this can be simply impossible and attempts to do so end in stress and insomnia, which are definitely not good.

Forcing yourself to sleep at the wrong time will result in violating the natural rhythms of your body.

However, the timing is critical. You’ll benefit more if you align your circadian rhythm with nature. That means that you’ll get most out of your sleep if you sleep at night, when it’s dark.

Many activities in your brain and body are connected to the light or the lack of it. When the darkness falls, it’s a natural signal for your body to trigger processes that affect your metabolism, cardiovascular system as well as your mental health.

In other words, what you want to achieve is a regular time when you go to bed and getting your sleep done at night.

If you feel like you could just fall asleep anywhere at any time, that’s a sign for concern.

So, if you’ve fallen out of the natural rhythm, don’t force yourself to go to bed ‘the correct time.’

Inch your way to your regular bedtime gradually over a week or two. Allow yourself some time to adjust.

Myth 4: I’ll Catch Up On My Sleep By Taking a Nap

Such breaks are really capable of creating problems not only for those suffering from insomnia.

Sometime, a short nap is very valuable for intellectual work. It’s great as a quick refresh. It can help to dramatically increase your productivity in the second half of the day. Just be very careful not to overdo it.

Napping is no way a substitute for a proper night sleep. When you’re taking a nap during the daytime, your body doesn’t go through the entire sleep cycle, involving all the stages and processes of a regular sleep.

Simply put, you won’t get a fully restorative treatment. On the contrary, if you fall into a deep sleep while napping, you’ll wake up even more tired and disoriented.

Moreover, excessive napping will throw your schedule out of sync. You may have difficulty falling asleep and get back into your regular routine.

The best way you can take advantage of a quick rest while keeping your sleep routine intact, is to nap for 10-30 minutes in the early afternoon.

Myth 5: People Who Sleep Less Live Longer

Lately, I’ve noticed there’s this trend on the social media where some entrepreneurs advocate for sleeping less to work on your success.

But the health professionals tend to disagree.

As early as 2002, studies were conducted that led to conclusions that the short duration of sleep directly contributes to the longevity of one’s life.

Subsequent research has shown that it’s necessary to adhere to the natural number of hours of sleep.

Why?

Sleeping less than seven hours a night for a period of time equals to sleep deprivation .And sleep deprivation negatively affects your overall physical and mental health.

Specifically, your immune, cardiovascular, nervous and endocrine systems.

Insufficient sleep has its sticky fingers in heart disease, diabetes, obesity, depression, anxiety, dementia, and even certain types of cancer.

To stay healthy and sane, you’ll need those seven hours at least.

In addition, poor sleep will propel you towards the Wrinkle Town like there’s no tomorrow! It accelerates biological ageing and causes the signs of ageing to be more prominent.

That’s why you look puffy, dull, brittle and dry.

While you sleep, your body is at its most productive in terms of restoring and repairing itself at a cellular level. Amongst other jobs, it fixes the damaged cells and support the growth of new cells.

Yes, the glorious cells magicking up your radiant skin, glossy hair and an irresistible energy!

If you want to stay younger, better make sure you sleep enough.

Myth 6: Sleep Requires Silence and Darkness

Most often, doctors make these recommendations to those who suffer from insomnia.

Silence and darkness can really help in the process of falling asleep. They can also contribute to the preservation of sleep, protecting against the effects of external stimuli.

However, this is not so important. The most important factor that helps falling asleep is good health and a natural daily rhythm.

People who go to bed in accordance with their natural rhythm usually sleep well even in bright sunshine.

They can also demonstrate excellent tolerance to different external sounds.

In fact, certain sounds can help you relax and fall asleep smoothly. Sometimes, I prefer a complete silence and other times, I love falling asleep to the sound of rain or sea waves.

Similarly with light. It’s highly recommended to sleep in almost a pitch black darkness because even low light can cause you to awaken. But sometimes, I find it better to have a very dim warm light.

Not everyone is the same and it also depends on the kind of day I had. If I can barely keep my eyes open, I just need the darkness and silence to fall asleep almost instantly.

But If I’m feeling agitated, I need a little more ambience to help me drift off gradually. Then I find it much more pleasant to hear the sound and have a little night lamp on because it makes me feel cosy and calms me down.

Myth 7: Sleeping Pills Help You Sleep Better In Menopause

Sleeping pills will help you fall asleep, but this type of rest is of poor quality.

This approach is justified only in cases when it’s absolutely necessary.

In all other situations, try to avoid the use of pharmaceutical drugs designed to combat insomnia.

One thing to note is that women at various stages of menopause and experiencing sleep issues, are often prescribed sleeping pills for insomnia.

But if it’s the menopause that causes your sleep disruption, then the root of the problem is the hormonal change and insomnia is just a symptom.

A better option is to set up a sleep routine that will help you relax and enhance the quality of your evening rest.

Start winding down at least two hours before your bedtime. Turn off all your electronic devices and avoid screen.

Have a warm bath or shower. Do a bit of yoga. Read a little. Lower the temperature and dim the lights. Use a drop of lavender oil on your pillow.

Ensure you eat well. Nutrients are necessary to be healthy and, also, to sleep well.

However, sufficient nutrition by itself won’t solve your sleep problems.

Vitamins can help if you have a deficit of them, but the vast majority of sleep problems comes from neglecting your daily rhythm.

As for eating, stick to your standard diet. That should be enough.

Instead of pills, try natural supplements such as melatonin, magnolia bark or valerian.

Myth 8: Sleeping Long Enough Is Most Important

Getting enough hours is important, yes. However, an equally critical factor here is the quality of your sleep.

For one, the quality of sleep lies in continuity. That means you shouldn’t have any disruptions while you sleep.

Fragmented sleep will prevent you from completing the entire sleep cycle which comprises of important stages. And that means that the restorative powers of your sleep weaken.

Another component of your sleep quality is the depth of your relaxation. If you’re experiencing tension, agitation, having nightmares, or feeling discomfort, you’ll feel drained when you wake up. Even if you’ve slept long.

In fact, there may be times when you actually sleep much longer than eight hours, unable to wake up. But you may find that despite having a good old snooze, you actually feel much worse for it. Excessive sleeping isn’t a winning formula either and it can be a sign of underlying issues, such as anxiety.

Myth 9. All I Need to Wake Up Is the Alarm Clock

Finally, let’s address the last of the sleep myths that may affect how you handle your menopause, should you fall for it. It’s actually best to wake up at a time when your body decides that it has already rested.

If you don’t have the habit of getting up at 4 am, trying to do so with the help of an alarm clock can lead to irritability.

More often than not, you’ll hit the snooze button and that will make you feel lazy and useless. Hitting the snooze button will also serve as another disruption and is best avoided. Easily said, I know!

An alarm clock can help you stick to a certain plan and routine. But it cannot create a healthy rhythm of life for your body.

The only right and tested way to achieving a healthy rhythm of sleep is to go to sleep only when you feel really tired. And wake up without external interference.

Both, feeling tired enough before bed and refreshed as you wake up will come naturally, once you’ve settled into a regular routine.

Final Word About Menopause Sleep Myths

To ensure quality of sleep, you may have to modify your lifestyle and your bedtime habits. Do something that’ll help you to wind down before hitting the pillow. Breathe, meditate, stretch.  Get your worries out of your head and on a piece of paper. You’ll have your answer in the morning.

I hope that this short list of the common sleep myths will help you to navigate the menopause better.

Just remember to get your eight hours. And always consult your health provider if you have any issues.

Disclaimer

This article was written by Zuzana Halliwell. I am not a doctor or health professional and cannot be held liable for the information written here. This article is meant to provide information about the benefits of a healthy lifestyle and diet. The content is based on my own personal experience and on information provided by medical professionals that is available to the public. It is not intended to provide medical advice. Do not use it as an alternative to seeking help from a medical professional.