Menopause causes more than just hot flashes. Insomnia is a common symptom experienced by many women as they go through “the change”. What can you do to deal with trouble sleeping from menopause?
Trouble sleeping during menopause can cause other symptoms such as daytime drowsiness and irritability. Changes in hormones can lead to disrupted sleep patterns. A nap during the day might help if it doesn’t interfere with your nighttime sleeping habits. Avoid naps if you find it causes you trouble sleeping at night.
There are some things you can do to make it easier to seep well at night. These include keeping your room cool, wearing loose clothing to bed and establishing a relaxing bedtime routine. Other tips to sleep better at night include avoiding caffeine close to bedtime and getting enough exercise, but be sure not to exercise too close to bedtime as exercise can invigorate you and keep you awake.
Hormone replacement therapy (HRT) works well for many women. However, some women, such as this writer, do not wish to take hormones. There are over-the-counter preparations available to help with symptoms of menopause that appear to be safer than typical HRT that you may wish to try if your sleep symptoms do not improve with the tips above.
To ease daytime drowsiness and irritability during the day, avoid caffeine for a quick fix. Once the caffeine wears off you could become even more tired than you were to begin with. Try getting a little exercise or taking a quick brisk walk around the block or inside of a store if the weather is bad.
Another quick pick-me-up is eating cold fruits or vegetables. The coolness will help make you a little more alert and fruits and vegetables are a healthy part of your diet, especially if you are going through menopause.
When having trouble sleeping with menopause, begin by fixing your nighttime sleep habits. If you still cannot find relief from daytime drowsiness and irritability due to trouble sleeping, please contact your doctor who can help.
FURTHER READING:
Kim Waterman; Difficulty Sleeping Increases As Women Progress Through Menopause According To Study By Rush University Medical Center; Medical News Today
http://www.medicalnewstoday.com/releases/113493.php