Starting yoga and cutting down on alcohol and sugar has definitely helped me sleep better at night, and probiotics have helped reduce the bloating that often occurs at night. I’ve also increased my sleep, from six or seven hours to eight or nine hours a night, to address the increased fatigue and exhaustion – these are the hardest perimenopause symptoms to manage. I’ve invested in blackout curtains and Loop sleep earplugs to combat the light sleep. However, this fatigue is also compounded by night sweats, especially before and during my period –something I never experienced before perimenopause.
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“Night sweats during perimenopause and menopause are largely due to a decrease in estrogen levels, which affects the hypothalamus, the part of the brain that regulates body temperature,” explains gynecologist and author Karen Tang, MD. “This disruption can cause the body to mistakenly think it is overheating, triggering a sweat response to cool down. During perimenopause, when a person is still menstruating, they may also notice that night sweats get worse before their period. This is because estrogen levels decrease during this phase of the cycle.” She continues: “Stress, diet, and lifestyle can also affect the severity and frequency of
night sweats during this time. For example, alcohol, smoking, and consuming foods high in fat, spices, or sugar in the evening can increase hot flashes and night sweats.”
Again, cutting back on sugar and alcohol, and adding a sleep supplement, which mimics some of the properties of estrogen while also promoting sleep, has really stopped the night sweats and occasional hot flashes during the day. Enjoying uninterrupted sleep also promotes muscle and tissue growth and repair, which has been helpful in reducing some of my skin issues and aiding recovery from workouts. While adjusting my sleep, exercise and nutrition has helped to significantly reduce many of my symptoms, realising that I was menopausal in the first place was key to helping myself. Perimenopause can start as early as your thirties, but medical information about what to look out for and open discussion around the subject of menopause is still quite limited. While a diagnosis of perimenopause is still difficult to establish and hormone testing is difficult to access through your GP, there are a number of ways to check your symptoms.
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