Women experience many uncomfortable things during menopause like night sweats, hot flashes and anxiety, and on top of that, if they have sleeping problems, it becomes unbearable for them. They are left frustrated and exhausted. What can be done to minimize the symptoms and improve sleep during menopause days?
First, let’s take a look at what is causing menopause sleeping problems.
Ladies, when your body is in the pre-menopause period, your ovaries stop producing two important hormones, they are called estrogen and progesterone. The lack of these hormones can cause hot flashes and night sweats. And then, when your body’s temperature begins to increase during sleep, you might wake up. As you lie in bed waiting for your hot flash to pass, you may stay awake for several minutes, and this is where you might find it hard to go back to sleep.
Also, you may experience depression, anxiety, or mood disorders during perimenopause or menopause. If you are stressed out, your stress can lead to sleep problems, too. Often times, entering menopause causes worries for women, they might feel insecure or the mere notion of getting old could trouble them. It can be a distressing period and a lot of thoughts might cross your mind and prevent you from sleeping. Consequently, the lack of sleep could bring daytime drowsiness, fatigue, and mood swings.
Strategies for Better Sleep
1.Improve Your Diet and Get Plenty of Exercises
Your diet and physical activity can help you eliminate the hot flashes. The key is in having regular, well-balanced meals that aren’t high in fat or sugar.
When it comes to exercise, you need to find out the perfect timing for you. For some women, it is better to do their exercise in the morning, and for some, it is best to do it in the evening. You just need to experiment a little and discover what works for you.
2. Wear Loose-fitting Clothing to Bed
It is better to sleep in clothes made from natural fabrics because in those clothes your skin can breathe more easily. Also, these kinds of fabrics wick moisture away from your skin.
3. Use Cotton Sheets
Cotton sheets have proven to prevent our bodies from sweating and that is why they are the best option in comparison to all other fabrics.
4. Keep Your Bedroom Cool
If you want to avoid the night sweats and hot flashes, we recommend you keep a cooler temperature in your bedroom.
5. Avoid Spicy Foods
If you love spicy foods, we have some bad news for you. They can cause you to sweat, which is why you should avoid them at all costs, especially near bedtime.
6. Avoid Caffeine and Alcohol
Do not consume caffeine at least 2 to 3 hours before bed. Caffeine boosts your energy and you might find it hard to wind down and fall asleep after consuming it. Alcohol might help you fall asleep faster, but it can cause you to wake up earlier and feel tired.
7. Manage Your Stress
Even if you do follow all our above-mentioned suggestions, but you don’t take the time to manage your mental health, you could still experience sleep problems. In the interest of this, the most important advice we can give you is to manage your stress. Emotional stress can enhance sensitivity to temperature changes and disrupt your sleep. You can try yoga, exercise or massage in order to relax and soothe your mind.