Why Am I Suddenly A Bad Sleeper?

Reviewed by Dr. Lisa Czanko MD, MPH

After years of peaceful slumber, you hit your 40s and suddenly find it much harder to get a good night’s rest. We’re here to tell you it’s not in your head and you’re not alone. For people going through perimenopause (the transition time before menopause characterized by fluctuating hormone levels), sleep problems are a common issue.

The good news is that there are several solutions that can help you get back to those peaceful ZZZs!

Pay Attention To Your Sleep Hygiene

The best way to minimize pesky perimenopause sleep problems is to incorporate some healthy sleep habits. The good news is that these lifestyle tips are simple and can benefit just about anyone. Even if you’re going through perimenopause right now, adding in these new routines can help. And who knows, your sleeping partner may wind up thanking you too!

Some good sleep habits (also known as “sleep hygiene”) include:

• Going to bed and waking up at the same time each day
• Ensuring the bedroom is dark, quiet, and at a cool comfortable temperature
• Avoiding big meals before bedtime
• Avoiding caffeine and alcohol before bedtime
• Getting exercise during the day 
• Avoiding electronic devices in the bedroom and turning off all screens an hour before bedtime 
• Only using the bed for sleep or sex

Treat Underlying Medical Conditions

Sometimes restless nights can be due to other medical problems and should be addressed if present. For instance, mood disorders, such as depression or anxiety, are also associated with sleep disturbances and may occur more commonly during perimenopause. 

Additionally, perimenopausal hot flashes can sometimes wake people up at night. To address this, doctors often prescribe combined oral contraceptives to help lessen their occurrence and promote less interrupted sleep.

Be sure to talk to your medical provider for evaluation of your individual situation.

Try SimpleHealth’s sleep supplement

Understanding how important a good night’s sleep is to feeling your best, SimpleHealth created Sleep Restore, a doctor-formulated over-the-counter supplement containing three scientifically-proven ingredients:

1. Melatonin, a natural hormone that supports falling asleep faster and staying asleep longer
2. L-Glycine, an amino acid that supports good sleep quality and may lead to improvement in daytime sleepiness and fatigue 
3. Magnesium, a mineral that supports relaxation and more restful sleep

Sleep Restore was designed to better mimic the body’s natural needs, instead of providing an unnecessary megadose of melatonin, as is common in many over-the-counter sleep aids.

Sleep Restore was also created with a person’s experience in mind, with small easy-to-swallow capsules and a pleasant peppermint scent, which has also been shown in studies to improve sleep quality! Sleep Restore is also non-habit forming, vegan, and gluten free. 

As always, be sure to talk to your medical provider before starting any new supplement. 

A Simple Note

There’s no better time than the present to start building new habits to help you get the rest you need. We’re here for you as your body transitions into a new stage of life. Better sleep is possible and we’re here to support your journey. 

These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. 

Citations

• Kravitz, H. M., & Joffe, H. (2011, September). Sleep during the Perimenopause: A Swan story. Obstetrics and gynecology clinics of North America. Retrieved March 23, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3185248/

• Centers for Disease Control and Prevention. (2016, July 15). CDC - sleep hygiene tips - sleep and sleep disorders. Centers for Disease Control and Prevention. Retrieved March 23, 2022, from https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html 

• Cho, M. K. (2018, September). Use of combined oral contraceptives in perimenopausal women. Chonnam medical journal. Retrieved March 23, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165915/ 

• Brzezinski A, Vangel MG, Wurtman RJ, et al. Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Med Rev. 2005;9(1):41-50. doi:10.1016/j.smrv.2004.06.004

• Buscemi N, Vandermeer B, Hooton N, et al. The efficacy and safety of exogenous melatonin for primary sleep disorders. A meta-analysis. J Gen Intern Med. 2005;20(12):1151-1158. doi:10.1111/j.1525-1497.2005.0243.x

• Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773. Published 2013 May 17. doi:10.1371/journal.pone.0063773

• Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012;3:61. Published 2012 Apr 18. doi:10.3389/fneur.2012.00061

• INAGAWA, K., HIRAOKA, T., KOHDA, T., YAMADERA, W. and TAKAHASHI, M. (2006), Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4: 75-77. https://doi.org/10.1111/j.1479-8425.2006.00193.x

• Yamadera, W., Inagawa, K., Chiba, S. et al. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep Biol. Rhythms 5, 126–131 (2007). https://doi.org/10.1111/j.1479-8425.2007.00262.x

• Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.

• Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021;21(1):125. Published 2021 Apr 17. doi:10.1186/s12906-021-03297-z