3:29am is the most common time that menopausal women wake up in the night (Picture: Getty Images)
Struggling to sleep right now? You’re not alone.
New research has found that 3:29am is the most common time that menopausal women wake up at night.
According to a study by Dunelm, three-quarters of menopausal and perimenopausal women report suffering from menopausal insomnia, causing millions to wake up in the early hours.
The research, released to mark World Menopause Day on 18 October, found that more than two-thirds (69%) of women said menopausal insomnia has had a negative impact on their emotional wellbeing.
On top of that, one in two (50%) don’t know how to deal with their menopause symptoms, with 59% saying the didn’t feel prepared to handle the symptoms and half saying they didn’t even realise menopausal insomnia was a thing that could happen to them.
And 60% didn’t know there are things you can do to help the insomnia and finally get back to sleep – in fact, many are turning to techniques that are likely to keep them awake for longer.
For example, 30% turned to social media scrolling, and 20% watched television, while 17% just kept their no-doubt frustrated eyes on the clock.
There are things you can do to get back to sleep (Picture: Getty Images)
Dr Clare Spencer, co-founder of My Menopause Centre and member of the Medical Advisory Committee of the British Menopause Society, said: ‘Menopausal women can experience difficulty in both getting to sleep and then staying asleep throughout the night.
‘Studies show that disturbed sleep can really affect your mood, impair judgement and concentration. These symptoms can then, directly and indirectly, have their own impact on sleep.
‘It’s concerning that many women seem to be turning to TV or screens as these are likely to overstimulate the brain and make it harder to sleep. Simple techniques, including good sleep hygiene, implementing a healthy wind-down routine, and practicing relaxation techniques while in bed are likely to be more effective.’
62 signs of the menopause:
Word finding difficulty
Vulval/vaginal electric shocks
Increase in thrush
Increase in BV
Scalp hair loss
Unwanted hair growth
Nocturia (getting up at night)
Period increased frequency
Periods decreased frequency
Body odour change
Dame Kelly Holmes, who’s backing the campaign, said: ‘Menopausal insomnia has been a challenging part of my perimenopause, both physically and mentally.
‘A good night’s sleep is a fundamental element of good health and being able to function effectively, whether you are at home or at work. The simple tools Dunelm have created to help women sleep better are easily fitted into everyday life and will hopefully help menopausal women across the UK to sleep better.’
Dr Sophie Bostock’s POWER approach for maintaining good sleep hygiene
P is for planning — Plan your schedule to allow for enough sleep.
O is for outdoors — Try to get outside for at least 10 minutes in the morning.
W is for winding down — Turn your phone off, turn down the lights, and do something you enjoy.
E is for energise naturally — Try a walk or a power nap to get through that afternoon slump instead of reaching for another tea or coffee.
R is for routine — Instead of weekend lie-ins, wake up at around the same time each day.
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