The Menopause Survival
Guide ...For Men
Hello, and welcome to "The Menopause Survival Guide…For Men"
We're going to continue our discussion about menopause and its impact on your relationship and mental health. If you're reading this, you might be feeling distressed and worried about the state of your relationship or your own well-being.
But let me tell you, there is hope.
This can be fixed.
​
Let’s take a look at one of the worst symptoms of menopause...
Sleep Problems
Sleep Problems:
​
Sleep problems, including insomnia, sleep disturbances, and daytime sleepiness, are common complaints among menopausal women, significantly impacting their overall quality of life and well-being. The hormonal fluctuations and physiological changes associated with menopause can disrupt sleep patterns and exacerbate existing sleep disorders, leading to fatigue, irritability, and cognitive difficulties during the day.
​
Studies have shown that up to 60% of menopausal women experience sleep disturbances, such as difficulty falling asleep, staying asleep, or waking up too early during the menopausal transition. These issues can persist for several years post menopause, affecting long-term sleep quality and overall health.
​
Declining estrogen levels can disrupt the sleep-wake cycle and affect the regulation of sleep-related hormones, such as melatonin and cortisol. Changes in body temperature, night sweats, and hot flushes can also contribute to sleep disturbances and nocturnal awakenings.
​
Chronic sleep problems during menopause have been linked to an increased risk of various health conditions, including cardiovascular disease, obesity, diabetes, mood disorders, and cognitive impairment. Sleep deprivation can weaken the immune system, impair cognitive function, and exacerbate existing health issues, highlighting the importance of addressing sleep problems proactively.
​
In addition to physiological changes, psychosocial factors such as stress, anxiety, depression, and lifestyle habits can contribute to these issues. Emotional distress and life transitions, such as empty nest syndrome or career changes, and general life stresses can further disrupt sleep patterns and exacerbate the issue. Especially if the relationship has started to feel the strain from some of the other symptoms.
​
Strategies:
​
Establish Routines:
Encourage your partner to establish a consistent bedtime routine to promote relaxation and signal the body that it's time to wind down for sleep. This may include activities such as reading, taking a warm bath, or practicing relaxation techniques before bed. But don’t force the issue. My partner would get very irritated if I kept offering constructive advice that she didn’t want to follow. She was very stubborn and independent.
​
Improve The Environment:
​
Optimize the bedroom environment for restful sleep by minimizing noise, light, and electronic distractions. Invest in comfortable bedding, supportive pillows, and a suitable mattress to create a comfortable sleep environment. My partner insisted on playing games on her phone and would then be sat up in bed until the early hours. She did find that listening to audiobooks or having the TV on helped her fall asleep more easily. Buy her some small bluetooth earbuds if the noise disturbs you.
​
​
Lifestyle Changes:
Support your partner in adopting healthy sleep habits, including maintaining a regular sleep schedule, avoiding caffeine, nicotine, and alcohol close to bedtime, and limiting screen time before bed. Suggest that you go for long walks together, or work out, to help improve her overall well-being and help her get to sleep earlier. I often suggested to my partner that we work out together so she would feel tired at the end of the day. Especially as she sat at a desk all day. But she was very lethargic about this.
​
​
Seek Medical Help:
Discuss potential treatment options with your partner, such as cognitive-behavioral therapy for insomnia, hormone replacement therapy, sleep medications, or alternative therapies. Encourage her to consult with a healthcare provider to explore treatment options tailored to her needs.
​
Show Empathy:
Be a compassionate listener and do your best to help her wind down at the end of the day. Be sure to listen. If you ever listen to women discussing their problems, they often listen without trying to fix the problem The occasional nod, and vocal agreement about tough it is, can make a world of difference. So try to resist the urge to throw all of your very helpful suggestions at her constantly. Try to just be a sympathetic ear when she needs one.
​
​​Don’t forget to subscribe.
​
For the next part, we'll delve into mood changes during menopause.
