When you are in the journey of menopause, it might seem hard to get sleep during the night. Most women who are going through this journey face sleep disorders and insomnia which leaves them tossing and turning in bed due to lack of sleep. They experience fatigue, irritability, anxiousness and find it difficult to concentrate. When menopause symptoms keep you awake at night, the best thing to do is visit your doctor. In the meantime, consider these tips that will change your nights.
Studies have shown that women who carry out aerobic exercise improve the quality of their sleep, vitality and mood. The study involved women aged 55 and above who were experiencing insomnia. Half of the group made a routine to do aerobic exercises at least four times on weekly basis. At the end of the reassert, the women who were involved in the exercises marked improvements in their sleep unlike the others who did not. However, avoid exercising about two or three hours before sleeping.
Caffeine normally found in drinks like tea, colas and coffee is a stimulant and it takes about 8 hours to leave your body system. It keeps you awake and also triggers flashes in most women. If you are struggling with insomnia or sweating at night that makes you wake up often, avoid such stimulants or take them early in the day. You also need to avoid alcohol especially when headed to bed.
If you want to get rid of hot flashes and sweating at night, you need to keep the temperatures in your bedroom cool. Sleep in breathable cotton sleepwear and use cotton bed sheets other than synthetic materials. Before you sleep, take a cold shower. If you wake up in the middle of the night, avoid worrying about not sleeping and get up to do some relaxing activities.
If the cause of lack of sleep for you during menopause is anxiety, try and get a relaxing technique like yoga, deep breathing or mediation so that you relax. Before going to bed, listen to some soothing music or pleasurable reading. You can also take a warm shower if it does not cause any harm to you.
Chronic insomnia is harmful because it causes heart disease or even blood pressure. This is why you need to see a specialist who will help you out with the problem. If your menopause symptoms are negatively impacting on your sleep, feel empowered to visit a doctor.
Sleep and Menopause
The Benefits of Exercise During Menopause
How Perimenopause, Menopause and Midlife Impact Sleep
Menopause and Sleep Concerns
Menopause: five self-help tips
Sleep and Disease Risk