Blog Post #124: Sleep and Menopause Expert Dr. Andrea Matsumura
On a recent podcast episode, we were fortunate to interview Dr. Andrea Matsumura, an internationally recognized sleep and menopause specialist. Shortly into starting work in internal medicine, she recognized a critical gap: sleep wasn't being addressed enough as part of overall health. Sleep problems were often dismissed as stress or exhaustion, but deeper issues like sleep apnea, restless leg syndrome, or hormonal shifts were overlooked. She discovered that more than 50% of women in midlife experience sleep apnea, yet most are unaware, resulting in untreated health risks.
At the core of Dr. Matsumura’s work is the D.R.E.A.M. sleep method, which outlines five interconnected elements influencing sleep:
Daily Habits: The routines we establish during the day impact our sleep quality. This includes caffeine intake, screen time, and physical activity.
Resting Environment: Does your bedroom promote relaxation? Factors like lighting, noise, and bedding matter.
Emotions: Stress and anxiety are common culprits, especially among Type C personalities who tend to overthink and carry emotional burdens into bedtime.
Archetype of the Sleep Goddess: This unique concept ties into circadian rhythm types—are you a night owl, an early bird, or somewhere in between? Recognizing your natural rhythm helps tailor sleep strategies.
Medical Conditions: Conditions like sleep apnea, restless leg syndrome, or hormonal shifts affect sleep. Women often experience REM-related sleep disturbances that go undiagnosed.
When diagnosing sleep issues, especially in women, standard tools like the STOP-Bang questionnaire often underdetect sleep apnea because it was developed mainly based on male symptoms. Dr. Matsumura emphasizes that women’s sleep apnea may present atypically — without loud snoring or observed apneas, but with brain fog, fatigue, or depression. Treatment ranges from CPAP machines for moderate to severe cases to oral appliances and positional devices for milder forms, with awareness that insurance coverage varies. She advocates for increased research focused on women to better understand and treat these conditions effectively.
Her practical, easy-to-implement tips to improve sleep include:
Create a calming bedtime routine: Use lavender, invest in comfortable sheets, and wear cozy pajamas.
Limit screen time before bed: Turn off devices at least 30 minutes before sleep to reduce blue light exposure.
Write down worries: Take five minutes to jot down thoughts, tear up the paper, and then let go of mental clutter. Remind yourself, "I'm sleeping alone tonight, I’m not bringing these issues into bed with me.”
Optimize your sleep environment: Dark, quiet, and cool rooms promote relaxation.
Recognize your circadian archetype: If you’re naturally a night owl, consider adjusting your schedule or lighting to align better with your rhythms.
Dr. Matsumura’s resources and updates can be found on her website andreamatsumuramd.com as well as her Instagram, @DrAndreaMatsumura. She’ll have a book out next year, When Women Stop Sleeping, which promises an in-depth exploration of sleep from menarche to menopause.