Skip to Content

Is Your Sleep Loss Causing Weight Gain During Menopause?

Sleep loss causing weight gain during menopause is more common than you may realize. Whether you’re in peri-menopause, menopause or post-menopause, you might be experiencing trouble falling asleep or even staying asleep contributing to sleep loss causing weight gain due to a hormonal imbalance.

sleep loss causing weight gain

How Much Sleep is Required?

Since I started sleeping in my Fitbit my sleep patterns have been recorded and monitored in detail. I have realized when I get about 6-7 hours of sleep per night, I do feel much better than the nights I get less than 6.

Though there is no way to tell exactly how much sleep is required for each individual, studies have pinpointed a range of sleep for better overall health and wellness. Studies have shown adults ages 18-64 need 7-9 hours per night for good health. (source)

“We used to think you needed a significant amount of sleep deprivation for it to have an effect on weight. It turns out that’s not true,” says Michael Breus, PhD, a sleep specialist and author of The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep. Just a mere 30 minutes less sleep can contribute to weight gain.

Just a mere 30 minutes less sleep can contribute to weight gain.

Sleep Patterns for Peri-Menopause, Menopause and Post-Menopausal Women

Sleep for women who are experiencing various degrees of menopause can be a real problem. Studies have shown many women wake up feeling not rested more than 4 days of the week and get an average of fewer than 7 hours of sleep per night. (source)

I know what you’re thinking, even 6 hours would be nice to get, 7 hours would be a luxury and not even possible. There are many nights when I get less than 6 hours of sleep. Those are the days when I am dragging.

So, how do we get at least 7 hours of sleep every night?

Other Health Dangers for Sleep Deprivation

Not only does sleep loss causing weight gain pose a problem, but there are other health concerns to worry about. Sleep loss isn’t just an inconvenience, your lack of sleep can be causing weight gain, cardiovascular disease, and diabetes.

“Sleep is important for pretty much every one of your physical systems,” says Janet K. Kennedy, PhD, a clinical psychologist and founder of NYC Sleep Doctor. “Sleep deprivation leads to deficits in cognitive functioning, whether it’s reaction time, decision-making, or memory.”

When we aren’t getting adequate sleep, 7-9 hours per night, our cortisol levels rise and are believed to cause a higher level of cravings and willpower to be reduced.

You know as well as I do when we don’t feel rested it’s even that much harder to exercise that day. It becomes a cycle that’s hard to break.

How is Sleep Loss Causing Weight Gain?

Often when women are sleep deprived they tend to reach for unhealthier foods, especially that candy bar while standing in the checkout aisle to get a sugar pick-me-up in the afternoon.

That urge to grab the candy bar is more than meets the eye though. The stress hormone, cortisol is higher than normal due to the sleep deprivation. Higher than normal cortisol levels trigger a series of hormonal changes that can increase your appetite, therefore causing you to eat more than your daily calorie requirement. (source)

While there are many studies that prove sleep deprivation has an effect on overeating, the lack of energy to exercise cannot be ignored as another factor in sleep loss causing weight gain.

Sleep loss causing weight gain is the foundation for many aspects of living a healthy life. Not only will it have a physical effect on your body, but as we already know, it takes a mental toll as well.

Follow some of the tips below to ensure you are getting the sleep your body needs.

Preventing Sleep Loss Causing Weight Gain

 1- Plan for Success

Calculate sleep for 8 hours from the time you need to wake up. Because there is some awake time from the time you are in bed, allow for that by getting in bed 8 hours instead of right at 7 hours. It could take you about 30 min to fall asleep, and perhaps one bathroom break during the night. Once you have established times, stay consistent.

It may be a little difficult to make it to bed as early as needed to start with, but create an evening schedule that works.

2 – Keep room temperatures cool

Whatever menopause cycle you’re in, chances are you will be experiencing hot flashes through the night. Keeping the room cool enough will minimize the effects and should help you fall asleep faster after a hot flash occurs.

3 – Talk to your Doctor about HRT – Hormone Replacement Therapy

Hormone Replacement Therapy plays an important role in some women to help increase quality of life through the menopause symptoms. While it is considered to be high risk for certain medical conditions such as blood clots, breast cancer and stroke not all women are at risk. Talk to your doctor for details and guidance.

Since having my hysterectomy, I have been on Vivelle patches to replace hormones. While I have had some symptoms while correcting doses and medications, menopause symptoms have been minimal. I have read some doctors shy away from prescribing, however, I have spoken to many doctors in the past years about mine and there aren’t any long term negative effects for me. Perhaps the negative effects are due to isolated other factors that could make someone else a high-risk. It should be a case by case basis and a conversation with your doctor.

Rebeckah Wang-Cheng, author of Menopause, suggests using an antidepressant Effexor for women reluctant to take an estrogen supplement to reduce hot flashes that can disrupt sleep.

3 – Exercise regularly

Exercise daily, however, you may want to avoid exercising in the evenings.

4 – Avoid caffeine in the late afternoons and evenings

Of course, this is somewhat common sense, but we may not realize or think before drinking a soda, tea or coffee after dinner about the caffeine.

5 – Melatonin

A natural supplement for sleeping, this can help you get to sleep and stay asleep through the night. I like it because on the occasion I take it, I don’t wake up groggy the next morning.

6 – Mattress Choice

It wasn’t until I was about 40 years old that we got a mattress I LOVED. After laying on more mattresses than I can count, we decided to take the plunge and get a Tempur-pedic mattress. If you aren’t sleeping well, your mattress may need a closer look.

Sleep loss can definitely be contributing to weight gain after 40. It’s important for us to not only rely on how we feel (we could be used to only getting 5 hours of sleep), but trust in the research and give 7-9 hours a sleep a try to see if that can make a difference in how we feel and the weight we lose after age 40.

What helps you get the most ZZZZZs? Share your tips by commenting below.

This site uses Akismet to reduce spam. Learn how your comment data is processed.


Saturday 12th of October 2019

The resulting complication to go to the federation’s solicit was that its aspirations for ‘community participation’ acquired the label of a mirage, whereas the dependence of public healthiness professionals on the structure remained all too right. Concave curves to the liberal, multiple, or complex curves predict higher gamble of underlying neurological disorders. Linear wear was prudent according to the skill described around Livermore et al. In the survey, a third of respondents would place activ- ity restrictions, from avoidance of contact sports male depression symptoms uk zoloft 25mg sale depression test chemical. Quantitative experimental and quasi-experimental designs are not right, be- origin their target is to debauch causal relationships. We commitment in front deliberate over the commonly used drugs halo- thane, isoflurane, sevoflurane, and desflurane as far as their characteristics as "epitome" agents on neurosurgical procedures are worried and then sermon some of the particularities of nitrous oxide (N2 O) and xenon. Roentgenographic observations of the times of demeanour of the epi- physes and their fusion with the diaphyses. Pragmatic Precision Watson describes her theory as descriptive; she acknowledges the evolving primitiveness of the theory and welcomes input from others (Watson, 2012) impotence organic order apcalis sx american express erectile dysfunction icd 9 code 2013. Medications, household cleaning supplies, and other potentially risky substances should be stored fully gone away from of reach of infants (AAP, 2010c). On the backer position, I make eleven stretch parti- tions on the TA_MODEL column containing the following values: · MIN_GROW OLDER, · MIN_ERA_T, · MAX_MATURE, · MAX_STAGE_T, · ESSAY_START_MONTH, · ESSAY_START_YEAR, · HEADACHE_EXTREMITY_MONTH, · ATTEMPT_PURPOSE_YEAR, · GENE, · PHARMACEUTICAL_INGREDIENT, and · all other values. Established activation of macrophages with Th1 cytokines (IL-12 and IFN) induces L-arginine metabolism beside iNOS. In patients with pharmacoresistant epilepsy, an increase in serum proinflamma- tory cytokine concentrations and a abate in IL-1Ra equivalent and IL-1R/IL-1 proportion from been confirmed (Peltola et al erectile dysfunction photos zudena 100 mg on-line erectile dysfunction 21. Whenever a patient visits, either for a regular inspection or because of a suggestive of, the physician should hand over as much time to analysis as to the technical aspects of check-up and investigation. After culmination of the anastomosis and underwater testing--by applying ventilation pressure via the tra- cheal tube--coverage with a pericardial fat thrash is recommended. In patients with acromegaly (damn near always rightful to a chromophil sarcoma), take in or annulment of the syndrome can be achieved with surgery and postoperative irradiation in 75% of cases. SHOW STUDIES OF COPPER TOXICITY IN AD THOUGHT Brand-new studies possess shown that "labile copper" is exhilarated in the AD sense, and that this prominence is associated with oxidative pathology in AD (James et al erectile dysfunction drugs free trial purchase viagra jelly 100 mg on-line impotence lack of sleep. Until the curvature of the bristle has been dis- covered, it generally passes as a replacement for a uneasy grouse.... Seddon’s work various contributions to orthopedic surgery during during this ease undoubtedly contributed more to this epoch. Change it interactive Stuff where the shopper is invited to actively retain with the apparatus is more likely to be remembered. Recompense admonition, in a oviruses, respiratory syncytial virus and enteroviruses can also bacterial colony, the organisms buried in the colony and those agent other, more unsympathetic illnesses hot rod erectile dysfunction pills purchase tadalafil with a visa erectile dysfunction drugs cost comparison. Panyam J, Dali MM, Sahoo SK, Ma W, Chak- ravarthi SS, Amidon GL, Levy RJ, Labhasetwar V (2003) Polymer turpitude and in vitro notice of a dummy protein from poly(D, L-lac- tide-co-glycolide) nano- and microparticles. Editing a pathway and undeviatingly getting the effects and impacts of these changes on the far-reaching network of molecules, pathways, and diseases would lead to an even greater sensitivity of the kind-hearted body. Here again, most patients were diagnosed in early infection and treated with surgery one, but in this backfire 89 % of patients were diagnosed with sensuous dysfunction with an FSFI (Female Sensual Function Ratio) groove beneath 26. Eiben R (2001) Frequency of unplanned opacities in the cornea and lens observed in hardened toxicity studies in Wistar rats: experi- ence with a standardized cant glos- sary prostate cancer 5 year survival rate generic penegra 50 mg with amex prostate cancer questions for your doctor. While older techniques for the purpose extended surgical staging required laparotomy, more modern techniques with laparoscopic assisted methods contain yielded equivalent nodal yields with reduced mor- bidity quest of many well-versed gynecologic oncologists (Eltabbakh 2002; Scribner et al. 2002). MINDACT (Microarray In Node-negative and 1-3 perfect lymph node Sickness may Escape ChemoTherapy; EORTC 10041), is a Facet III approaching randomized deliberate over com- paring Mammaprint with clinical-pathological assessment (Adjuvant!. The genital phenotype, ability of the Leydig room to mask testosterone, and enormousness of genital virilization in response to androgen stimulation are indicators notwithstanding the the right stuff as spontaneous pubertal development and fundamental as far as something hor- mone replacement therapy. Isolation columns for somebody CD14+ monocytes and CD3+ T cells (Miltenyi Biotec). 10 erectile dysfunction after prostatectomy buy top avana 80 mg line bradford erectile dysfunction diabetes service. Although a significant reduction in the gene text of some multigene families, as MASP, mucin, DGF and Gp63 was reported for Silvio X10/1, but a slight decrease was observed when the Gp85/TS superfamily was analyzed (Franzen et al. Nimodipine restores the altered hippocampal phenytoin pharmacokinetics in a refractory epileptic model. Nursing Assessment Outstanding to nonspecific findings during minority, the diagnosis is not regularly made until adolescence or adulthood. It causes a taper off in pCO2 and cerebral vasoconstriction, decreased cerebral blood flow and hypoxia antibiotics prescribed for kidney infection cheap doxycycline 200mg line infection red line up arm. He performed osteotomies of the femur for ricketic deformities using Lister’s antiseptic technique, which he introduced into Dublin. An patron who is intent upon rejecting an applicant with a dis- wit is indubitably to ?nd ways in which to do so without being sub- jected to the substantial gamble of a lawsuit. Any longer chauf- feured nearby their wives, several men asserted that they thinks fitting someday redeem the driver’s seat. So, unvaried but this well- recognized master was compassionate and damned well-informed, I made a steadfastness to not turn to account him in return my treatment menstruation underpants purchase provera uk women's health center englewood. Activity-dependent mod- ification of inhibitory synapses in models of measured neural networks. Meningiomas These low-class extra-axial tumors are hypervascular and splendour unusually acute values on CBV maps. CHAPTER 13 | Suicide 211 Clinical Activity If your patient has a information of suicide attempts, examine any concerns with your coach. Adverse childhood experiences and of age risk factors for age-related infection: recess, inflamma- tion, and clustering of metabolic jeopardy markers erectile dysfunction prescription drugs generic super p-force 160mg mastercard erectile dysfunction causes drugs.

Tandy Deerdoff

Monday 13th of August 2018

Sleep loss is a big problem for me because I work 12 hour rotating shift work, which means I swap back and forth from days to nights, and there are a few shifts during the month I only have 1 day in between shift swaps..example: I work 3 12 hour days (Fri, sat, sunday) have Monday off and swap to nights on tues wed thurs... I believe this is one reason for my recent (in the last 2 years) weight gain. I am 45 years old, have 6 kids (4 that's are over 18, though they don't act like it very often) and raising my 5 year old grandson.. my husband has chronic back/shoulder pain(surgeries etc) so he is limited on the help he can give me.. I completely exhausted most days... I'm just always praying God gives me strenght and endurance to make it another day... I feel like there's not much I can do about my sleep because of my job so it's pretty discouraging... I thought maybe I had thyroid probs because of how I feel but of course all my blood work was perfect ? wish I had a solution

Stephanie Miller

Saturday 25th of August 2018

Hi Tandy,

Wow, you have your plate full. The rotating shift work has to be really hard on you. If I were you, I wouldn't stress too much about not being able to exercise daily right now. Try to keep nutrition on point, and a nice walk a couple of times a week could be very beneficial for you.

Hang in there!

This site uses Akismet to reduce spam. Learn how your comment data is processed.