Menopause Sleep Tips
Menopause sleep tips for peri-menopause and menopausal women.
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The best thing to do is experiment with the following suggestions.
Everybody is different. Through trial and error try to figure out what works for you.
Menopause Sleep Tips for Improving Night Rest
- Cool Hot Flashes. night sweats and hot flashes are the most common causes of sleep deprivation during menopause.
If possible, take a short nap during the day. If you have hot flashes while you try to sleep, make it a priority to cool them so you can get the rest you need.
Night sweats and hot flashes are triggered by neurotransmitter changes in the brain.
This is due to fluctuating estrogen levels and imbalances between estrogen and progesterone.
Hormones are often a factor when it comes to sleep disturbances.
Progesterone has a calming effect.
Natural progesterone cream, estrogen replacement, acupuncture, or herbal remedies are often recommended for stabilizing hormone levels.
Hot flashes and night sweats are also made worse by unresolved stress and anxiety.
- Eat Right. High blood sugar and insulin are associated with poor sleep. Don't go to bed on a full stomach. Gastric reflux results from liquid content of the stomach regurgitating into the esophagus.
Gravity, swallowing, and saliva are important protective mechanisms for the esophagus and only effective when in an upright position.
While sleeping, swallowing doesn't happen and the secretion of saliva is less. Therefore, reflux that occurs at night is more likely to result in acid remaining in the esophagus which then causes greater damage to the esophagus.
Ideally wait three hours after eating before going to bed.
Foods high in protein and low in carbohydrates can be help. High complex carbohydrates are usually well tolerated.
Fresh fruit, cheese, brown rice, a baked potato, lean meat, tofu, and cottage cheese are examples food that might be good.
Refined and processed foods simply don't promote relaxation and rest. Antioxidants can also support menopause sleep tips.
- Avoid Caffeine. Coffee is a bladder irritant. Caffeine is cleared from the body in women much more slowly than men.
- Alcohol is a sedative but also disrupts sleep. Alcohol often creates rebound insomnia. The body wakes up and you end up wanting more sedative to get back to sleep.
- Exercise. Regular exercise boosts metabolism and regulates the central nervous system. Relaxation exercises such as yoga, deep breathing, and meditation can help. Be sure to be winding down the hours leading up to bedtime.
- Sleep in the dark. Drop your shades so you have pure darkness. Street lights and passing cars headlights shining into your bedroom can keep you up at night.
Also, hide the clock. Seeing what time it is can cause anxiety if you are worried you aren't going to get enough sleep.
- Cover the bedroom mirrors. Seeing your reflection can keep you up. The reflection can keep you jumpy and feeling unsafe.
- Have a Going to Sleep Ritual. Establish a routine and adhere to good menopause sleep habits. Get up at the same time every day. This will train your body clock to stabilize.
Do you bedtime rituals such as brushing your teeth at least a half hour before bedtime.
- Do nothing disturbing before bed. Don't read, watch, or listen to anything disturbing before you go to bed. Scary movies or violent TV shows can activate your sympathetic nervous system.
You want to activate the parasympathetic nervous system that works to rest and rejuvenate the body.
Avoid emotionally stressful discussions and difficult phone conversations before bed.
Menopause Sleep Tips