Hot flashes and night sweats are common causes of sleep difficulties for women in perimenopause and menopause. As estrogen levels fluctuate, the body's ability to regulate temperature can be affected. Women may experience sudden hot flashes accompanied by sweating, especially at night.

These hot flashes can awaken a sleeping person, who then needs more time to return to a comfortable state and fall back asleep. If this occurs multiple times throughout the night, both total sleep duration and sleep quality decrease significantly.

Hormonal fluctuations can also lead to mood changes, increased anxiety, or stress. When it is difficult to relax in the evening, women may struggle to fall asleep or remain awake for extended periods during the night. Insomnia and stress can create a vicious cycle: insufficient sleep leads to fatigue and difficulty controlling emotions, while anxiety and stress prevent women from achieving deep sleep.

According to the Times of India, estrogen is linked to nervous system activity and the regulation of the sleep-wake cycle. When this hormone changes, some women may experience reduced sleep quality, such as restless sleep or frequent awakenings.

As estrogen declines, women may also experience changes like nocturia (frequent urination at night) or body aches. These symptoms, if they occur frequently, can disrupt sleep, according to Health Shots.

Plant-based foods, such as soybeans, provide isoflavones, which can influence estrogen activity in the body. Photo: Bui Thuy

Plant-based foods, such as soybeans, provide isoflavones, which can influence estrogen activity in the body. Photo: Bui Thuy

To mitigate sleep disturbances caused by estrogen decline, women can adopt several lifestyle adjustments: maintaining relatively consistent sleep and wake times, following a balanced diet, limiting caffeine in the late afternoon, avoiding alcohol close to bedtime, and reducing phone use before going to sleep. The bedroom should be quiet and cool. If hot flashes or night sweats are frequent, adjusting the room temperature and choosing light, breathable sleepwear can help.

Regular physical activity also improves sleep quality and overall health. If insomnia persists, clearly affecting work or daily life, or is accompanied by severe hot flashes and mood changes, women should consult a doctor to identify the underlying causes.

Le Nguyen (Compiled)