Every woman experiences perimenopause and menopause differently. However, disrupted sleep and waking without feeling refreshed are common – and often frustrating – symptoms during this stage of life.
Hormonal changes, hot flushes, night sweats, stress, pain and changes in mood can all affect sleep. Poor sleep may then contribute to daytime fatigue, difficulty concentrating, headaches, changes in mood and reduced motivation to exercise.
What is sleep fragmentation?
Sleep fragmentation occurs when repeated awakenings or brief arousals interrupt the normal flow of sleep. Some awakenings are obvious, while others are so brief that you may not remember them the next morning.
Even if you feel that you slept through the night, fragmented sleep can prevent you from spending enough uninterrupted time in the different stages of sleep.
Why does sleep fragmentation matter?
Each stage of sleep supports important physical and mental processes:
REM sleep (rapid eye movement sleep) plays an important role in memory, learning and emotional processing.
Stage 3 or slow-wave sleep, often referred to as deep sleep, supports physical recovery, immune function and other restorative processes.
When your sleep is frequently interrupted, you may wake feeling tired or unrefreshed. Over time, ongoing sleep disruption can also affect your mood, concentration and general wellbeing.
What can help improve sleep during perimenopause?
A few simple habits may help support better-quality sleep:
Keep your bedtime and waking time reasonably consistent.
Exercise regularly during the day.
Limit caffeine later in the day.
Be mindful of alcohol, as it can make you feel sleepy initially but contribute to more disrupted sleep overnight.
Create a cool, dark and comfortable sleeping environment.
Develop a calming routine to help you wind down before bed.
Speak with your GP about troublesome hot flushes, night sweats or other perimenopausal symptoms.
If you regularly struggle to fall asleep, stay asleep or switch off at night, cognitive behavioural therapy for insomnia – often called CBT-I – is considered an effective long-term treatment. Some psychologists and other health professionals have additional training in managing sleep difficulties.
Physical discomfort can also make it difficult to settle or stay asleep. At FutureReady Physio & Wellness and Spearwood Physio, our physiotherapists can assess whether pain, positioning or inadequate support may be affecting your comfort in bed. We also offer customised SDlabs bed system fittings where appropriate.
Could a breathing disorder be disrupting your sleep?
Snoring, gasping, morning headaches, daytime sleepiness and waking frequently during the night can sometimes indicate sleep-disordered breathing.
Upper Airway Resistance Syndrome, or UARS, is a condition in which narrowing of the upper airway makes breathing more difficult during sleep. This increased effort can trigger brief arousals known as respiratory effort-related arousals or RERAs. These interruptions may contribute to fatigue, poor concentration and waking without feeling refreshed.
UARS shares some features with obstructive sleep apnoea, although the terminology and diagnostic criteria can vary. Because the symptoms can overlap with insomnia, menopause-related sleep disruption and other conditions, it is important not to try to diagnose the cause yourself.
Speak with your GP or a qualified sleep health professional if you:
regularly snore, gasp or wake with a dry mouth or headache
remain tired despite allowing enough time for sleep
frequently wake during the night without knowing why
experience ongoing problems with memory, mood or concentration
have been told that your breathing changes while you sleep.
A sleep assessment can help identify whether a breathing disorder or another condition is contributing to your symptoms.
Not waking refreshed?
Sleep problems during perimenopause are common, but that does not mean you simply have to put up with them. Small changes may help, while persistent or significant symptoms deserve a proper assessment.
Take the Next Step Towards Better Sleep
If pain, stiffness or difficulty getting comfortable is disrupting your sleep, you don’t have to keep putting up with it. Our physiotherapists can assess the physical factors affecting your comfort, recommend supportive sleeping positions and help you find practical ways to move and feel better.
We can also assess and fit you for the customised SDlabs Z10 sleep system, which combines an adjustable base, mattress and pillow to provide support tailored to your body.
[Learn about our personalised bed-fitting service] or [Explore the SDlabs Z10 sleep system].
Book an appointment with FutureReady Physio & Wellness today and take the next step towards more comfortable, restorative sleep.
If you experience persistent insomnia, significant daytime fatigue, snoring, gasping or changes in your breathing overnight, we also recommend speaking with your GP or a qualified sleep health professional.