Sleep and menopause: taking care of your sleep to protect your heart
Too little or poor quality of sleep has been shown to be a factor cardiovascular risk, especially hypertension. However, menopause is not without causing sleep disturbances among its most common transient symptoms. In fact a vicious circle is set up since if the quality of life is impacted, this is also the case for cardiovascular health as recalled the Agir pour le Coeur des Femmes Foundation. According to the organization, “1 in 2 women is affected by these sleep disorders around menopause. “ The latter makes it known that the flushes associated with menopause are not so commonplace because they are the ones that promote poor sleep.
Thus, “these really affect the quality of sleep by causing repeated awakenings during the night. », Specifies the Foundation. Other sleep disorders such as sleep apnea, restless legs syndrome and insomnia are also more common around menopause. In question, estrogen deficiency, hormones which play a protective role in particular on sleep apnea syndrome, due to a stimulating action on night-time ventilation and on the tone of the pharyngeal muscles. “When menopause and the hormonal decline associated with it occur, the frequency of sleep apnea syndrome increases dramatically. », Warns the Foundation.
This is why she insists with doctors on the importance of listening to their patients and of detecting sleep disturbances of woman around menopause. Especially since there are simple and effective solutions to deal with these sleep disorders. Starting with a healthy preventive lifestyle: a varied and balanced diet high in fiber and low in salt and sugar, reduced alcohol consumption, regular physical activity for at least 30 minutes a day and smoking cessation if necessary. And in the event of a bad night, nothing better than “the practice of a short nap of 20 minutes restorative of these sleep debts. ”
To keep good quality sleep, it is also better to go to bed at regular times, to keep the same rhythm and ideally in a well ventilated room. The Foundation for the Heart of Women also reports that the lifestyle of women has changed significantly over the past 30 years, leading to a steady increase in their exposure to cardiovascular risk factors. Thus, after menopause, the prevalence of high blood pressure is higher in women than in men of the same age. “Without an appropriate lifestyle and targeted screening for risk factors, the risk cardiovascular accidents quickly catches up with that of the men. », She concludes.
Menopause: 10 natural solutions for better sleep
This is a time of life when hot flashes often create problems sleeping. Choppy nights are not inevitable when menopause arrives, there are answers.
How to sleep well with this succession of hot and cold due to hot flashes and night sweats? More emotional, we can also have trouble falling asleep.
1. Evacuate the heat
Before going to bed, or after waking up at night, there is a simple way to release body heat: take a lukewarm shower or immerse your arms and face in cold water.
2. Choose refreshing bedding
A quilt is easier to remove than a blanket. Choose it in polyester fibers, lighter than down, and with a weight of no more than 250 g / m2. You can also equip yourself with a refreshing pillow and mattress topper. Several brands offer them with different price ranges.
- Soft: in water-impregnated foam, the Chillow cushion lowers the body temperature. Only drawback: its weight after activation is 2.4 kg. € 35.90, to be ordered on the site
- Economical: the Wrana Med Cool Mat mattress topper is placed under the fitted sheet. Thanks to the gel contained in the fibers of the fabric, it lowers the body temperature by 3 to 5 ° C for 6 hours. 60 € on camif.fr
- Air-conditioned: precise, the Climsom mattress topper circulates cooled or heated water: it maintains the temperature of the bed between 18 and 48 ° C. 350 € for the one-seater model.
3. Getting (back) to sport
While it is not yet quite sure that moving reduces the frequency and intensity of hot flashes, we know that it is an excellent stress reliever and that it regulates our biological clock.
The goal is to make at least three sessions per week, at least 30 to 45 minutes each. Hiking, jogging, water aerobics, cycling… treat yourself!
Read also: 10 good reasons to get back to sport
4. Wear smart clothes
The cotton and the linen absorb perspiration. Why not try on the refreshing sleepwear? Microcapsulated active ingredients in the fibers of the fabric
diffuse gradually for a freshness effect.
- Breathable: in technical fibers to wick away perspiration. Océalis camisole, Damart, € 14.90.
- Refreshing: cotton nightie that contains menthol active ingredients. Beware of the allergens in the menthol product! Directo nightie, “Raison d’être” line, € 44.50. directo-lemahieu.fr
- Relaxing: Achel Santé “sleep” nightie with plant extracts to promote sleep. € 44.50. directo-lemahieu.fr
In addition to making it easier to fall asleep, “Relaxation reduces the frequency of hot flashes”, says Dr Bérengère Arnal, gynecologist.
Make yourself comfortable while lying down. Breathe. Feel the heat take over your limbs. Become aware of the points of support of your body with the sheets. Remember a happy moment, relive it and let yourself be carried away by these pleasant sensations.
6. Focus on soy
Although less effective than hormone therapy for menopause, soy isoflavone preparations help reduce hot flashes. Food supplements are formulated to promote sleep: Femme 24 (Forte Pharma), or Capital femininity (Fleurance nature).
Another estrogenic plant, theblack cohosh, is effective after six to eight weeks (Ymea Day and night, Omega pharma). They are not recommended in case of history of breast cancer.
7. Try acupuncture
A study on 53 postmenopausal women, who followed two sessions per week (over ten weeks), demonstrated its benefits on hot flashes. Four to six sessions per month treat insomnia at the start of menopause. Then one per month.
To read also: our sheet on acupuncture
8. Infuse sage leaves
“This plant is known to reduce hot flashes and sweating”, underlines Dr Serge Rafal, acupuncturist doctor. To drink as a lukewarm infusion in the evening, at the rate of 2 g of dried leaves of officinal sage in 150 ml of boiling water.
9. Swallow the right granules
Against night sweats, in homeopathy : Folliculinum and Luteinum, with one tube of each dilution (5, 7, 9, 15, 30 CH), 5 granules of each strain, from the 1st to the 5th day of the month, in ascending order of dilutions.
If you are at risk for breast cancer, prefer Passiflora compound, 2 granules at dinner and at bedtime against mood disorders, 5 granules in the event of waking up at night, every day of the month. Add Lachesis in 15 or 30 CH, 3 granules 4 times a day, against hot flashes.
10. Think about minerals
On the side of trace elements, in ampoule or in granules, a supplementation in magnesium, calcium, selenium, copper and zinc helps to maintain a nervous balance and thus, a good sleep.
The star mineral is magnesium : in case of anxiety, take one dose in the morning for at least one month. It can be associated with lithium for its “anti-depression” action: one dose after dinner for a month.
Read also: Focus on trace elements