Sleep disturbances during the menopause

The transition to the menopause causes mood changes that lead to symptoms such as increased tiredness, irritability, anxiety, stress, hot flushes or sleep disturbances, all of which have a significant impact on our quality of life.

Focusing on sleep disturbances, did you know that they are one of the main reasons for seeking medical advice during the peri- and post-menopausal stages? This is because they occur in up to 48 per cent of women going through the menopause, negatively affecting not only their quality of life but also their ability to carry out their daily routines.

Managing the symptoms of the climacteric

If you are experiencing frequent awakenings and non-restorative sleep, the first recommendation we at Cumlaude Lab would make is to adjust your lifestyle by changing a few daily habits that will be of great help:

• Establishing a regular bedtime and wake-up time is essential to help your body release the substances that regulate your biological clock and ensure a good night’s sleep.

• Avoid using screens such as your mobile phone or computer an hour before going to bed. The light emitted by screens blocks the release of melatonin in our brain, the biological signal responsible for preparing the body for sleep.

• Avoid napping for more than 30 minutes a day, as this can disrupt your night-time sleep pattern.

• Exercise regularly, but try not to do so late in the day; the endorphins released stimulate the body and will make it harder for you to fall asleep.

Furthermore, dietary supplements are an easy-to-use tool that can be very helpful as a first step in managing the symptoms of the menopause.

The use of dietary supplements for sleep disturbances

Speaking of dietary supplements, these can help improve sleep disturbances caused by the menopause thanks to the natural active ingredients they contain. The most promising ones in relation to sleep disturbances are as follows:

• Hops: In recent years, many studies have focused on hops due to their content of 8-prenylnaringenin (8-PN), one of the flavonoids found in this plant, which has significant properties that are very useful for managing the symptoms of the menopause, particularly hot flushes, and for improving sleep quality due to its relaxing and sedative effect.

• Melatonin: Melatonin is the substance that regulates sleep patterns; it is essential for sending the biological signal that tells the body it is time to go to sleep. Many studies show that taking melatonin facilitates sleep and reduces the time taken to fall asleep[1].

• Tryptophan: It is a precursor to serotonin and melatonin, which are necessary for improving mood and are fundamental in regulating sleep-wake cycles. Specifically, tryptophan stimulates the synthesis of melatonin and helps to improve the quality and cycles of sleep. Furthermore, it is a neurotransmitter associated with calmness and pleasure, and therefore helps to reduce anxiety and stress.

• GABA (Gamma-Aminobutyric Acid): It acts as an inhibitory neurotransmitter and reduces anxiety, making it easier to relax and fall asleep.

• Magnesium: This mineral plays a key role in sleep as it contributes to physical relaxation and muscle recovery.

Serotogyn Nocta, the supplement that promotes rest

At Cumlaude Lab, we work to improve women’s holistic wellbeing. With this in mind, we have developed a dietary supplement, Serotogyn Nocta, which promotes rest, relaxation and relief from the symptoms of the menopause thanks to its formulation based on melatonin, hop extract, L-tryptophan, GABA, magnesium, and vitamins B6 and D.

Serotogyn Nocta is recommended in the following situations:

• Difficulty falling asleep.
• Menopausal symptoms.
• Irritability, stress and emotional instability.

How? We recommend taking 1 capsule a day, 30 minutes before going to bed.

[1] Fatemeh G, Sajjad M, Niloufar R, Neda S, Leila S, Khadijeh M. Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomised controlled trials. J Neurol. Jan 2022;269(1):205–216. doi: 10.1007/s00415-020-10381-w. Epub 8 January 2021. PMID: 33417003