Recently, I have been writing a lot about menopausal symptoms as I have been suffering from quite a few in the last couple of years. In fact, two months ago, I had a sleep study test, and the results showed that I have Sleep Apnea as a result of menopause.
Furthermore, even after utilizing physical therapy and knee exercise machines, because of menopause and my body’s lack of sleep, my torn meniscus in both knees is not healing at a normal rate. Sleep deprivation is directly affecting my body’s ability to heal injuries, which I have accumulated a lot over the years as an athlete, an active mom of two boys, and a former bartender and server before graduating from college.
According to Johns Hopkins University, sleep affects our muscles in that, “The more sleep deprived you are, the less insight you have into your own cognitive performance. Sleep is a metabolic reset. Research shows sleep provides the brain and body with energy, as well as muscle and tissue recovery. It consolidates our long- and short-term memories, boosts our immune system (important during a pandemic), and releases growth hormones for bone and muscle restoration.
Only sleep can replace sleep. The average amount of sleep necessary for adults is seven to nine hours each night. Sleep banking (i.e. sleeping more prior to known sleep loss) can be more beneficial than “catch up” sleep. This is great to incorporate prior to travel, a stressful event, or a big test. That incredible feeling after a good night’s sleep shows in our physical, mental, and cognitive performances, and it gives us a boost in mood and productivity,”.
*Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.
Natural remedies for menopause fatigue
Because of menopause, I have experienced a range of symptoms, including fatigue. Other symptoms are lower back pain, joint pain, cramping, pelvic pain, and nerve pain in my legs. I have also dealt with extreme exhaustion, hot flashes, and an increased thirst.
As previously stated, sleep has been challenging due to menopause and sleep apnea, where I snore so loudly that it wakes me up, and I feel like I need to catch my breath.
In addition to listening to my body and only doing exercises appropriate for this stage of my life as a woman, I have implemented some of these natural remedies for menopausal symptoms into my daily and nightly routine:
- Jacuzzi bath for fifteen minutes – turn off jets – add Epsom salt, and soak for at least twenty more minutes
- Meditation and prayer during a bath soak with calming music
- Work with a therapist to help me identify and manage triggers that may worsen my symptoms
- Acupuncture
- Weight training three days a week, including the stationary bike for low-impact cardio
- Massage therapy (using a hydromassage bed at the gym after each workout)
- Supplement and vitamin therapy
- Eat a healthy, clean diet
- Probiotics for women
- Once daily vitamin for women
- Melatonin
- Calcium, magnesium, and zinc vitamin combo
- Vitamin C
- Vitamin D3
- Doctor prescribed estrogen patch (changed twice weekly)
- Doctor prescribed progesterone (to protect my uterus)
The official government agency, the National Institute of Health, states that, “In early life, women may have a lower risk for obstructive sleep apnea than men. But during and after menopause, women’s risk for sleep apnea increases. Changes in your hormones during menopause raise the risk for sleep apnea. During menopause, women may also gain weight, including around the neck.
Menopause also affects sleep and can cause insomnia, headaches, and fatigue. This may make it harder for you or your provider to recognize your sleep apnea,”.
Furthermore, adding to what I already do to address menopause fatigue, Midi Health recommends, “Set yourself up for sleep success: Setting the stage for good sleep is key to getting the rest you need. Sleep hygiene habits, such as doing something relaxing before bed, staying off your phone and computer an hour prior to sleep, and creating a room that’s cool, dark, and quiet will support a good snooze.
Don’t forget to simmer down: Stress is a drain on your physical and mental energy. No one’s asking you to get rid of it completely (impossible!) but you can take small steps to begin to manage daily tension. What helps you relax? Is it a walk in the morning before your day starts? Tuning into a meditation app? Sitting back into child’s pose? Taking an extra long shower? Whatever it, make time for it in your schedule as a non-negotiable,”.
Thankfully, with my bathtime routine as well as applying topical essential oils like lavender and practicing meditation, I have created a nightly regimen that sends signals to my body that it is time for bed.
Side effects of insomnia sleep deprivation
For some folks, especially women during menopause, sleep can be an elusive “dream,” and many go on for years without realizing there are viable solutions to their sleep deprivation or insomnia. For example, after my sleep test, which concluded that I do have sleep apnea, they ordered a CPAP machine for me.
The American Association of Sleep Technologists defines a CPAP as, “CPAP, the abbreviation for continuous positive airway pressure therapy, is a treatment method for patients who have sleep apnea. CPAP machines use mild air pressure to keep the airways open, and are typically used by patients who have breathing problems during sleep. More specifically, what CPAP therapy helps accomplish is making sure that your airway doesn’t collapse when you breathe while asleep,”.
I should be able to receive that and start treatment by the beginning of next month. I must begin some type of treatment because sleep deficiency is linked to many chronic health problems, including:
- Heart disease
- Kidney disease
- High blood pressure
- Diabetes
- Stroke
- Obesity
- Depression
- Impaired decision-making abilities
- Slowed reaction time
- Lowered concentration
- Increased irritability
- Impaired immunological functioning
- Difficulty paying attention, focusing on tasks, or remembering
- Significant negative impact on quality of life
Insomnia is considered chronic if a person has trouble falling asleep or staying asleep at least three nights per week for three months or longer. Some people with chronic insomnia have a long history of difficulty sleeping.
How does sleep affect your muscles
In conclusion, prioritizing consistent, restorative sleep is essential for muscle recovery, hormonal balance, and overall well‑being. When we finally give our bodies the rest they deserve, everything—from healing to daily energy—begins to work in our favor.