Menopause is a time synonymous with changes in hormones as a woman’s declining oestrogen levels plays havoc with her sleeping habits.
A lack of oestrogen contributes to disrupted sleep by causing menopausal symptoms from hot flushes and sweats to anxiety and depressed mood.
The anxiety also leads to difficulty getting to sleep with depression leading to non-restorative sleep and early morning wakening.
Not getting enough sleep can affect all areas of life.
“Lack of sleep can make you feel irritable or depressed, might cause you to be more forgetful than normal, and could lead to more falls or accidents,” says the National Institute for Ageing.
The health body added: "And research now suggests that waking from sleep itself may trigger hot flashes, rather than the other way around.”
Hot flashes, especially night sweats, and changes in mood can all impact a person’s sleep.
Unfortunately, the less sleep you get, the worse the symptoms become and it becomes a vicious circle.
By finding methods to help manage these issues, it may in turn help women manage their sleep symptoms too.
This is where researchers believe a simple foot massage may be key.
A new research paper published in Menopause has found that foot massages can help alleviate disruptive symptoms associated with both sleep and menopause.
Alongside reducing sleep issues, a foot massage before bed was also shown to help with anxiety and fatigue.
The research was conducted among 70 post-menopausal women in Northern Turkey.
Foot massage for improved sleep
The participants were divided into two groups - the experimental and the control group.
In the experimental group, women were given a 20-minute foot massage, 10 minutes per foot.
The control group received no foot massages.
Researchers found that the foot massage group showed a reduction in fatigue and anxiety and reported an improvement of up to one extra hour of sleep compared with the control group.
This improvement was evident in as little as seven days.
Improved sleep and reduced fatigue, anxiety and depression
“Sleep disturbances, fatigue, and anxiety symptoms are common during menopause,” said Dr Stephanie Faubion.
“This small study in Turkish women shows how a simple, inexpensive intervention such as foot massage can improve these bothersome symptoms in post-menopausal women.
“Although additional study is needed to confirm these findings in other populations of post-menopausal women, there is little downside to recommending foot massage as a non-hormone option to help relieve symptoms.”
How to improve your sleep during menopause
According to the Institute, other ways to get a better night’s rest when suffering with menopausal symptoms include:
- Follow a regular sleep schedule
- Avoid napping in the late afternoon or evening if you can
- Develop a bedtime routine
- Try not to watch television or use your computer or mobile device in the bedroom
- Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible
- Exercise at regular times each day but not close to bedtime
- Avoid eating large meals close to bedtime
- Stay away from caffeine (found in many coffees, teas, and chocolate) late in the day
- Avoid alcohol.
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