International Day of Sleep 2022: 8 Tips For Menopausal Women
One of the most common symptoms of perimenopause and menopause, hot flashes, can really disrupt sleep. And, we understand just how frustrating and hopeless this symptom can seem.
Many women report waking in the night sweating, tossing, and turning, unable to relax and get a good nightâs sleep.
Luckily, there are ways you can reduce the impact of this nightmarish symptom. In light of the International Day of Sleep, everyone deserves to sleep well! In this article, we will share 8 tips on better sleep for menopausal women.
Menopause and Sleeping Habits
Itâs common knowledge that a lack of sleep can lead to detrimental physical, mental and emotional symptoms, especially in the workplace! Menopause symptoms can keep some women continually awake. If youâre one of these women, it can be reassuring to know that help is available.
If youâre finding yourself in a constant state of anxiety because of your lack of sleep, read on.
1. Exercise Regularly
Regular exercise is highly beneficial, especially when it comes to aiding sleep. The most efficient exercise for rest is aerobic, which spans running, cycling, and anything else to get your heart pumping. As well as significantly increasing your chances of restful sleep, exercise is a mood enhancer.
Cortisol and adrenaline are reduced when you exercise, which are the hormones responsible for stress. On the contrary, endorphins are released, which are our âhappy hormones.â Even if exercising regularly doesnât seem to improve your sleep after some time, you will undoubtedly see an improvement in your mood, which is always a win-win.
2. Reduce Caffeine
This next tip might seem like common sense, but it is one that many people overlook. Drinking coffee or other caffeine-fuelled drinks can wreak havoc on your sleeping routine. While many of us enjoy a hot drink to get our energy tanks going in the morning, it is a good idea to be conscious of when youâre drinking coffee and to limit how much you consume. Have your last coffee at around 4 pm to ensure no disruption to your sleep. Instead, choose an alternative calming hot drink such as herbal tea or hot chocolate.
3. Find Your Ideal Temperature
The combination of hot flashes and a hot room should never be combined. For perimenopausal and menopausal women, you should spend some time finding the most comfortable nighttime sleeping atmosphere for you. Adjust your climate, wear loose and light clothing to keep cool, and keep a bottle of cool water by your bedside. All of these minor adjustments can go a long way to alleviate some of the restlessness you experience due to hot flashes at nighttime.
4. Eat Dinner Earlier
Did you know that the timing of your meals can alter your body temperature? Because digestion requires the use of energy, your bodyâs temperature naturally increases when digesting the food youâve eaten. In addition to your body temperature increasing, eating late at night can also leave you feeling bloated or in the worse case indigestion!
5. Set Up A Nighttime Routine
Many people donât have proper nighttime routines – but they should! For those going through menopause or perimenopause, relaxing your body and mind before bed is a must. Wind downtime could involve some slow yoga, meditation, reading, or anything else that is going to require as little physical energy as possible. Try and avoid the use of your phone at least an hour before you plan to sleep and if you can find an alternative to TV, even better. You might also want to burn some scented candles, incense, or make use of any other soothing fragrance that will bring about relaxation.
6. Try To Nap Less
Catnaps are one of lifeâs simple pleasures. However, though it may be tempting to catch up on lost sleep throughout the day, this can cause disruption to your sleep. If possible try and reduce your napping time. A 30-minute nap can be far more energising for the body and mind than a 3-hour mid-afternoon siesta. If you canât kick your napping habits altogether, make sure youâre napping at a sensible time!
7. Create A Peaceful Environment
Creating a peaceful environment where you can unwind at the end of a long day should be a top priority. While you may feel itâs a little âextraâ to splash out on luxury candles or bedding to your taste, it is so worth it. Think about all of the smaller details, from lighting to the types of pillows you are using to sleep on. Keep excess noise at bay, and remember that you are not selfish for self-care!
8. Stick To A Sleeping Schedule
The word schedule conjures up a bit of tension, but a schedule is necessary for sleep! Your body and mind will thank you for sticking to a regular bedtime schedule. Of course, sometimes life gets in the way, or you may want to be a little bit more flexible during weekends, for example. Think about the best time to sleep each night and do your best to stick to it. Your circadian rhythm is very good at attuning itself, and by being consistent with your sleeping time, youâll find it far easier to drift off.
Struggling With Menopause Sleep Symptoms?
At Menopause Management, we are dedicated to providing support for perimenopause and menopause women. Having provided counseling and therapy services for years and helping hundreds of special people along the way, we want to help you. So, if the International Day of Sleep seems like a dream, please get in touch.
Contact us today for a free consultation and learn more about the type of support we can offer you.
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