Many changes in a woman’s life often occur in the years leading up to menopause. They take on new and old challenges on a day-to-day basis. If you’ve noticed yourself spending more time awake at night as you approach menopause, you’re not alone. Around 30-60% of women experience sleeplessness symptoms throughout this stage of life.
Hot flashes, especially night sweats, and changes in mood depression, in particular, can contribute to poor sleep. Managing these issues may help to manage sleep symptoms as well.
We can’t eliminate the impacts of hormones and menopause from disrupting our sleep, but we can lessen the influence they have on us. Instead of our sleeping pattern getting disturbed and compromised as a result of hot flashes and other issues, we can look into techniques to ensure we have a strong sleep drive, allowing us to wakeless and, more importantly, learn how to get back to sleep quickly when we do.
Menopause-related insomnia adds to the stress and worry that already exists during this stressful time. You may learn to manage your anxiety and panic symptoms with the right approaches, which will help you sleep better.
To have better sleep during and after menopause, do the following:
- Maintain a consistent sleep routine. Every day, go to bed and wake up at the same hour.
- If at all possible, avoid napping in the late afternoon or evening. It has the potential to keep you awake at night.
- Make a sleep ritual for yourself. Find things that help you relax, some examples can be reading a book, listening to relaxing music, or taking a hot bath.
- Try not to watch television or use your computer or mobile device when you go to bed. You may find it difficult to fall asleep because of the illumination from these devices.
- Maintain a pleasant temperature in your bedroom, one that is neither too hot nor too cold, and one that is as silent as possible.
- Exercise at regular intervals throughout the day, but not too close to night.
- Try to avoid things that contain caffeine late in the day.
- Alcohol won’t help you sleep. Try to refrain from drinking it.
There are some treatments and therapies that can help you sleep better. These therapies can prove beneficial but try consulting a doctor before going through with any of the therapies.
One of the most common therapies7 is CBT for insomnia. This treatment has proven beneficial in a few cases and is approved by the NHS (national health service).
Having insomnia during menopause is nothing to be afraid of with proper management and care it can be overcome. Try changing your behavior and managing your sleep pattern. If the issue continues, try consulting a doctor.
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