05/11/2022
Sleep Problems and Menopause: What Can I Do?
The years of menopausal transition are often a time when there are other changes in a woman’s life. You may be caring for aging parents, supporting children as they move into adulthood, taking on more responsibilities at work, and reflecting on your own life journey. Add symptoms of menopause on top of all this, and you may find yourself having trouble sleeping at night.
Hot flashes, night sweats, and changes in mood - depression in particular — can contribute to poor sleep. Managing these issues can often help to manage sleep symptoms as well.
Some women who have trouble sleeping may use over-the-counter sleep aids such as melatonin. Others use may use prescription meds to help them sleep, which may help when used for a short time. But these are not a cure for sleep disturbances, such as insomnia and should not be used long term.
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, increase brain fog and contribute to weight gain.
Research now suggests that waking from sleep itself may trigger hot flashes, rather than the other way around.
Developing healthy habits at bedtime can help you get a good night’s sleep.
😴 Getting a good night’s sleep during the menopausal transition:
To improve your sleep through the menopausal transition and beyond:
* Follow a regular sleep schedule. Go to sleep and get up at the same time each day if you are able to.
* Avoid napping in the late afternoon or evening if you can. It may keep you awake at night.
* Develop a bedtime routine. Some people read a book, listen to soothing music, or soak in a warm bath.
* Try not to watch television or use your computer or mobile device in the bedroom. The light emitted from these devices may make it difficult for you to fall asleep.
* 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 too close to bedtime.
* Avoid large meals close to bedtime.
* Stay away from caffeine (found in many coffees, teas, and chocolate) late in the day.
* Remember, alcohol won't help you sleep. Even small amounts make it harder to stay asleep.
We'll look more at the effects of hormones on sleep in another post. 🧡
