Women in menopause are at high risk of developing insomnia. Hormonal changes during menopause are associated with hot flashes that make it hard to sleep comfortably. Women who experience hot flashes can wake up soaked in sweat, making it hard to sleep. Irritability, fatigue, anxiousness, and trouble concentrating can make it hard to sleep.
It is good to deal with the hormonal imbalances so that you can enjoy a good sleep. There are several treatment options available such as hormone replacement therapy. It is good to see a sleep doctor, and he will recommend the right treatment procedures. There are two main causes of insomnia in menopausal women: chronic pain or incontinence. A quick fix of the health issues will allow women to enjoy a good sleep.
Practice These 7 Tricks to Deal with insomnia when in menopause:
- Stick to a Sleeping Schedule
Make a habit of sleeping at the same time each day. Having irregular day naps will interfere with your sleep pattern and make you stay awake all night long. Developing a habit of getting into bed and leaving bed at the same time will make you enjoy a good sleep. The internal body clock will adapt to the pattern, make it easy to enjoy a good sleep.
Health professionals recommend having enough sleep for the body to rejuvenate. It is possible to manage stress and anxiety if your body can have enough rest during sleep. Make a habit of waking up at the same time and burst in the sun then retire to bed in the evening. Avoid late-night activities that can interfere with your sleep pattern.
- Consider Hormone Replacement Therapy
You may be experiencing hot flashes at night, and they are making you lack enough sleep. Hormone replacement therapy can be the best treatment option. There are natural menopause supplements that can help you achieve hormone replacement therapy. You can get such supplements, and they will help you get your estrogen and progesterone levels back to normal. Not all people can get therapy. People who are at high risk of breast cancer are discouraged from getting the therapy. Talk to your physician, and he will advise on the best treatment procedure you can get.
- Exercise regularly
Regular aerobic exercises improve the quality of sleep. It also contributes to enhancing your vitality and mood. From studies, it has been proven that regular workouts can improve your sleep. Get involved in aerobic works during the day, and they will make your muscles get stretched. When you burn calories, the muscles would require time to recover. The recovery time happens to be at night when you are sleeping. You will not struggle to catch sleep if you can make a habit of getting regular exercise in your everyday life.
- See a Specialist
Women who have chronic insomnia should seek advice from health professionals. The health experts will check out other possible causes of lack of sleep. For instance, they may be suffering from chronic pain, high blood pressure, or heart daises, making them lack sleep. Getting advice from a health care provider makes it easy for them to enjoy a good sleep. The doctors will carry out several checks then recommend the best treatment procedure.
- Avoid caffeine and alcohol in the evening
Drinks rich in caffeine such as colas, coffee, and chocolate should be avoided towards your sleep time. Caffeine can remain active in the body for up to eight hours. You can take it in the morning to remain active. Towards the evening, avoid it, and you will easily fall asleep. Some people turn to alcohol as a way of calming down. Research shows that alcohol will calm you down for a short period, and you will wake up with hot flashes. Avoid it, and you will enjoy a good sleep.
- Keep Cool
Set your room temperature low, and you will reduce the occurrence of hot flashes. Wear breathable cotton sleepwear to avoid too much heat at night. Cotton sheets tend to stay comfortable and breathable as opposed to synthetic materials. If you wake up at night due to hot flashes, you should wake up and do something. You will find it very hard to sleep if you stay in bed and keep thinking about how you will regain sleep. The room should have dim lights that encourage sleep.
- Try Relaxing techniques
Hormonal changes during menopause will keep you waking up. Try relaxation techniques such as yoga, meditation, deep breathing, and de-stressing techniques to fall asleep easily. Make relaxation techies a routine, and they will contribute greatly towards helping you deal with hot flashes. Soothing sounds can be played in the background to allow you to enjoy a good sleep. Take a warm bath before going to bed if hot flashes are not the problem.