Menopause and Insomnia: How to Sleep Deeply and Restfully Again

by Laura Ramirez on February 24, 2011

menopause and insomnia

menopause and insomnia

Unfortunately, menopause and insomnia often go hand in hand. As if menopause isn’t causing you enough problems already, it can also affect your ability to get a good night’s sleep. And that can be a real cause of concern because getting the proper amount of sleep is crucial to your ability to handle your daily routine. Fortunately, there is no reason why you have to endure menopause-related insomnia. There are things you can do to get back your normal sleep routine and wake up energized and feeling good.

There are many factors which can cause disruptions to your normal sleep pattern during menopause. These include changing hormone levels, hot flashes, stress, depression and changes in your diet. In order to get the proper amount and depth of rest, it is critical that you identify the underlying problems and take the proper steps to correct them. Ensuring a healthy sleep environment will go a long way toward improving your ability to sleep.

By far the most common link between menopause and insomnia is hot flashes. Many women experience extreme hot flashes and will wake up, sometimes several times a night, drenched in sweat to the level that they have to change their pajamas and bedding. Having to engage in that amount of activity can prevent you from falling back to sleep easily, let alone the experience of waking up soak and shivering because now you’re cold.

Changes in hormone levels, which occur naturally during menopause, can also affect your sleep/wake cycle, as can depression and anxiety which are often a side effect of menopause. The buildup of stress in your life can literally leave you lying awake at night, as negative thoughts run through your head. Improper dietary habits can also have a direct impact on your ability sleep soundly.

When it comes to fighting menopause and insomnia, the first step should be treating your menopause symptoms. There are various remedies which can help to ease hot flashes and night sweats, including black cohosh. Hormone replacement can provide some relief as it helps to balance hormone levels, though the safety of HRT is in some question so many women are using an effective menopause supplement instead.

Relaxation techniques, aromatherapy and self-hypnosis can help you achieve a state of calm which is beneficial when it comes to falling asleep and staying asleep. Keeping your bedroom cool and wearing light night clothes can help to alleviate hot flashes by keeping your body temperature down. Taking a supplement that is designed to help you fall asleep and stay asleep is also a good idea. A good sleep aid supplement will make you drowsy and also provide much needed nutrients, so eventually, you will fall asleep naturally on your own.

Not only can proper diet make a big difference in terms of menopause and insomnia, there are certain dietary choices you can make in order to facilitate sleep. These including refraining from eating for at least two hours before you go to sleep and minimizing caffeine, alcohol and smoking, all of which can have a stimulant effect.

There is no question that menopause can have a negative effect on your regular sleep cycle, but there is no reason why you have to live with this situation. Make sure you take the necessary steps to improve your sleep pattern and you’ll be able to feel the difference right away. Getting a good night’s sleep will make you feel like a whole new woman…one who is in charge of her life and on top of her game.

Copyright © 2011 by Laura Ramirez. All Rights Reserved.

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