Sleeplessness is a common problem and may be triggered by menopause. There are a variety of menopausal symptoms which may exacerbate or lead to sleep problems, such as a hormonal imbalance, night sweats, and anxiety about this turbulent period.
Lifestyle Changes to Improve Sleep during Menopause
- Get Regular Exercise
This should not be done right before you try to sleep, as your body should not be energized when you should be winding down.
- Find Your Routine
Not only will setting a regular bedtime help your sleeping habits, but making a habit of eating your meals, exercising, and taking medication at the same time every day will help your body set its internal clock.
- Don’t Take a Nap
This can be difficult if you’re exhausted from a lack of sleep the night before, but powering through your day means you will be tired when it’s bedtime. If you find it very difficult to stay awake throughout the day try lying down for no longer than 20 minutes between the hours of 2 and 4 p.m.
- Avoid Caffeine
Caffeinated drinks should be avoided, especially in the hours leading up to bedtime. Teas, coffee and carbonated beverages can all disrupt sleep patterns, and cutting out these drinks can provide a simple way to help combat sleeping problems. Instead, switch to water and decaff tea and coffee.
- Watch What You Eat
Avoiding spicy and high sugar foods will help you settle into sleep easier. Of course being a stable and normal weight promotes overall wellness, and therefore better sleep. As well as high-fat and high-sugar foods which can cause weight gain, avoiding spicy foods may also help you settle into sleep more easily. Follow the Manna Diet in the free e-book.
Inhale for three deep breaths and exhale slowly. Concentrating on your breathing also focuses the mind, and can help you switch off from pressures and anxieties of the day. This should help you feel more relaxed and ready for bed.
- Wear Loose Fitting Pajamas
Tight-fitting nightwear and that made from synthetic material can exacerbate menopausal night sweats, by raising blood temperature. This symptom can often cause sleeping problems.
- Remove the Television from the Bedroom
Studies show that watching T.V. can decrease your body’s production of melatonin, a chemical that regulates sleep. You don’t have to quit television completely, just limit your amount and don’t fall asleep watching.
- Relax Before Bedtime
Relax before bedtime. Instead of exciting yourself with a discovery of a new mess in the house and kicking on your cleaning jets, make it part of tomorrow’s to-do list. It’s relax time now. Try to read a book and relax to get your brain in sleeping mode.
- Drink Chamomile Tea
Chamomile is a natural sleep-inducer.
Recommendation: Supplement for Menopause
As a decline of estrogen is the major reason for menopause and the related symptoms of this stage of your life, supplement with the Manna Menopause Support to help overcome symptoms like hot flushes, night sweats, etc.