Ever wondered why a restful night's sleep seems like a distant dream, especially when menopause and insomnia come into play? In this article, I’m going to explore the surprising link between menopause, insomnia, and sleep apnea. If you're dealing with these issues, I'll share some insights and a simple plan of action that could make a world of difference when your head hits the pillow. 

Today, we’re diving into something many women, particularly moms, might find incredibly relevant and eye-opening. We’ll talk about how peri-menopause/menopause and insomnia are intertwined with sleep apnea, which could be silently stealing your sleep, and causing you to wake up tired, even after 8 hours in bed. 

What is sleep apnea?

First, let’s break down what sleep apnea is. Sleep apnea is a condition where your breathing repeatedly stops and starts during sleep. It’s not just about snoring, although that plays a role; it’s about serious interruptions in your sleep that can lead to daytime fatigue, an increased risk of stroke and heart attack, and other health issues.

Menopause and Sleep

Menopause is quite the ride and can impact women for months to years, anywhere from the 40s to the early 50s. The symptoms we hear about - or maybe that you are already experiencing - of hot flashes, night sweat, and mood swings - don't have to be the "norm" in our upcoming Hot Mess Hormones talk on Sept. 2.

But the party doesn't end there... Did you know menopause can also mess with your sleep? During menopause, hormone levels, like estrogen and progesterone, drop. These hormones not only help make you a woman, they also help you regulate sleep. So when they’re out of whack, restorative sleep can go out the window. 

🎙️You may have heard the story about the older wife who set up a recorder so she could show her husband how loud his snoring was. As she played him the recording, you can imagine her horror when very quickly they could hear the sound of two people snoring. She was busted. 😮🤣

😪 While snoring is more commonly seen in men, hormone changes may cause women to begin dealing with snoring and apnea. Why is this sometimes overlooked? Symptoms of sleep apnea are different in women, are more prone to insomnia and are more likely to report to others about less typical "symptoms" like depression, headaches, anxiousness, 

Also, there's an assumption that obstructive sleep apnea is only in those who are obese, but 50% of those are NOT obese. Even if you undergo a sleep study and have only 2-5 events per hour, a doctor may still tell you that you do not have sleep apnea. Even just 2 events/hr can be problematic for a well-rested night's sleep.

When progesterone levels drop, it can affect your muscles, making them relax more than usual. Since your airway is composed of muscles, it will also relax, which can potentially cause your throat to collapse during sleep. This is called obstructive sleep apnea, and has been linked to several serious health-related issues, including heart attack and stroke. 

We want these muscles to remain stable and open to lessen the likelihood of collapse during sleep.

Want to go deeper? Join our free wellness talk Hot Mess Hormones on Tuesday, September 2. Text “hormones” to 832-509-5093 or click here to register via text.

Insomnia

👀Insomnia is when you have trouble falling asleep, staying asleep, or you wake up too early and can't go back to sleep. It’s frustrating, to say the least, especially when you are already exhausted.

According to the American Sleep Association, about 30% of US adults suffer from symptoms of insomnia.

Additionally, it's worth noting that insomnia may be linked to other bodily issues. Nervous system dysfunction is also very common in those dealing with insomnia. We have to be able to tell the brain that "you are safe" in order to get into a state of rest and relaxation... so increasing the vagal tone via shifting breathing patterns and through the auditory nerve with Safe and Sound Protocol/Rest and Restore Protocol, we can improve sleep quality.

You probably already know this, but sleep is meant to work in cycles, phases. Insomnia could cause you to wake up in the middle of a cycle, leading to fragmented sleep. This means you’re not getting that deep, restorative sleep your body needs. The body doesn’t get the chance to rest and recover, making it more susceptible to breathing problems at night.

The Link Between Menopause, Insomnia, and Sleep Apnea

Here’s where it gets interesting. Menopause and insomnia are like a one-two punch to your sleep health. The drop in hormones can cause insomnia, and both can contribute to sleep apnea episodes. It’s a vicious cycle – poor sleep from insomnia can worsen sleep apnea, and sleep apnea can make insomnia worse.

Getting out of this cycle will take some effort on your part, and likely some guidance. This is not going to be easy but hear me friend - with the right support you can do this. 

Addressing the Problem

So, what can you do about it? First, it’s important to recognize the symptoms. If you’re waking up tired, with a dry mouth, have morning headaches, or your spouse/family members notice you stop breathing during sleep, it’s time to make some changes, and waiting it out is NOT an option. 

For managing menopause symptoms, lifestyle changes can help. We are going to talk about those in more detail at our Hot Mess Hormones wellness talk on Sept 2. Those can make a great impact on those "nasty" symptoms of menopause women are talking about.

For insomnia, maintaining good sleep hygiene is key. This includes sticking to a regular sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and electronics before bed. Some people dealing with insomnia might begin to rely on medication or sedatives to help you sleep through the night, but if you have sleep apnea your body is waking you up because you stopped breathing. As you can imagine, taking a medication that could keep you from waking up during an episode of sleep apnea could be dangerous. 

So, as you can imagine, good sleep hygiene is important, but it is only the beginning. 

When it comes to sleep apnea, traditional treatment options include Continuous Positive Airway Pressure (CPAP) machines, oral appliances, or even lifestyle changes like weight loss. Each person’s needs are different, so it’s important to find what works best for you.

Real Stories and Solutions

Let’s hear from some moms who’ve been through this. Sarah, a mom from Denver, had no idea her insomnia was linked to sleep apnea until she had a sleep study done. With Buteyko restorative breathing, she started feeling more rested and found she had more energy to care for her kids. She also began to work toward having a follow-up sleep study to show she no longer needed her CPAP machine. 

Another mom, Lisa, used natural approaches like the Buteyko Clinic method to manage her symptoms. The Buteyko method focuses on breathing techniques that can help improve sleep quality and reduce sleep apnea symptoms. It’s a holistic approach that’s simple and effective.

The service does a great job of teaching a more accurate picture of what goes on in every breath. I now understand the benefits of CO2 as well as how breathing low and slow can help combat anxiety, and improve my sleep. - Jim, Texas

To sum it up, menopause and insomnia can create a perfect storm for sleep apnea. Understanding this link is the first step in finding solutions that work for you. Don’t ignore the signs – if you’re struggling with sleep, let's talk.

Remember, you’re not alone in this. Many moms are dealing with similar challenges, and there are resources available to help. With our families inside our 3LifeEssentials community, we offer tools and support tailored to moms like you. I’ve been there, feeling overwhelmed and unsure. With the right guidance, I found a path to better sleep and more energy, and I'm helping my husband find his way out of sleep apnea.

I loved learning about how my breathing impacts many different things! Amy is wonderful at explaining the exercises and she's a wealth of knowledge, along with being super supportive! My life is improved because of this program! - Jennifer, Texas

Rather watch the timestamped video version of this blog post? 🎥 Watch below: