Menopause and Sleep Issues: 7 Tips to Help You Address - Live And Love Out Loud

Menopause and Sleep Issues: 7 Tips to Help You Address

Menopause is a natural stage of a woman’s life. It is not an illness, but many women dread the process, and they are looking for ways to reduce the symptoms such as night sweats, hot flashes, fatigue, depression, and mood changes. Menopause usually occurs when women are in their early 40s and late 50s

Menopause happens when the ovaries no longer produce the hormones progesterone and estrogen. These lack of hormones, which are major influences in most of the body functions cause a cessation of menstruating and multiple symptoms. Some of the symptoms include sleep difficulty, hot flashes, which is a feeling of sudden warmth, and sweating, which is hot flashes related.

Getting adequate sleep is a challenge for women who are experiencing menopause. Studies show that 61% of postmenopausal and perimenopausal women experience bouts of insomnia.

In this article, we will review seven tips to address the symptoms of menopause.

1. Medications and Supplements

There are several types of medications and menopausal supplements that can relieve menopause symptoms. However, hormone replacement therapy (HRT) is the gold standard in treating menopause symptoms such as hot flashes. However, everyone is not a candidate for HRT, which is a treatment for severe symptoms that consist of estrogen given as a pill, patch, or vaginal cream. HRT should not be given to women who have a history of blood clots and who are at risk for breast cancer.

Other alternatives remedies for mild symptoms include antidepressants medications, such as low doses of the following:

  1. Fluoxetine (Prozac)
  2. Paroxetine (Paxil, Brisdelle)
  3. Venlafaxine (Effexor)
  4. Low-dose birth control pills

Menopause supplements can help relieve your symptoms and keep you balanced and healthy. You can buy menopause supplements online with ease.

2. Cool Surrounding

Along with medication, you should wear comfortable clothes to keep you cool at night. Pajamas or nightgown made of natural fibers, such as cotton is typically the best. Cotton sheets are recommended instead of synthetic material. A cool shower before can help as well.

Also, well ventilate your bedroom and avoid spicy foods, which may cause sweating. If you are experiencing severe hot flashes, turn down the heat to make your bedroom comfortable.

3. Exercise

Studies show routine aerobic exercise can improve your mood, sleep, and vitality. The study consisted of sedentary people who experienced insomnia. Women age 55 or older made up a majority of the group.

The participants were split into two separate groups whereby some participants exercise four times a week, and the other half did not. The study concluded that those who exercise show notable improvements in their sleep. However, the timing of exercise is important because exercising before bedtime can interfere with your sleep.

4. Relaxing and meditation

If you experience anxiety during menopause, and it keeps you awake at night, relaxation techniques can reduce your symptoms. Relaxation techniques can help improve the quality of your life, and it can lower the stress effects on your body and mind.

Some of the relaxation techniques include meditation, deep breathing, and yoga. You should add these techniques to your daily routine. Pleasurable reading, soothing sounds, and a warm bath can help as well.

5. Adhere to a schedule

Going to bed at night around the same time can improve the quality of your sleep. Attempts to stay awake during weeknights and catching up on the weekend do not help you get quality sleep. If you prefer to take siestas in the afternoon, do so before 3:00 pm so that it will not affect your quality of sleep at night.

Also, exposure to the sun at least 30 minutes a day can help you get a night of better sleep.

6. Caffeine Effects

Beverages that contain caffeine can affect your quality of sleep and trigger hot flashes. Caffeine is a stimulant, and it can be found in colas, chocolate, coffee, and tea. The stimulants can remain in your system for up to eight hours.

If you are having difficulty sleeping or night sweat, try to avoid the caffeine or have it early in the day. Alcohol is also not recommended before bed even though it helps you fall asleep and relaxes you. Alcohol makes it hard to stay asleep, and it keeps you from restorative stages of sleep.

7. Consult your Doctor

If you experience vaginal bleeding after menopause and your symptoms disrupt the physical, mental, emotional rhythms of your life, you should consult your doctor. Your doctor can recommend preventive screening such as mammography and colonoscopy at the beginning of menopause. Aging and hormone loss go together. Doctors can also help with other side-effects such as sexual dysfunction, incontinence, weight gain, and insomnia.

Insomnia can be a contributor to high blood pressure, heart disease, and other medical conditions. It can impact your quality of life, safety, and job performance.