Menopause and Sleep: Four Tips To Getting Better Rest
Menopause can bring about a multitude of changes, and disrupted sleep is one of them. Hot flashes, night sweats, menopause-related depression and simply aging can all lead to sleep patterns that are new to you. The good news is that there are ways to address sleep concerns so you get those all important Zzzzs. The following tips can help you fall asleep, stay asleep, and get better rest in general, which is vital to energy, mood, memory, output and more!
- Create a sleep schedule and stick to it. Going to bed at the same time every day - and waking at the same time - will really help your body and mind get used to winding down each evening.
- Design an environment conducive to good sleep. Make sure your bed and bedding is comfortable; set the temperature a little cooler to help offset night sweats; consider darkening shades so you aren’t woken up too early; and minimize any disruptive noises. If you are experiencing night sweats, dress in light layers and have layers of bedding that you can move on or off you as needed. You may even want to keep an extra set of pajamas to change into - it can make a difference!
- Develop a bedtime routine. Avoid alcohol, caffeine, large meals and strenuous exercise in the hours leading up to sleep. Instead, focus on calming, relaxing activities such as practicing an evening stretching routine, taking a warm bath, or listening to music or reading a book. Try to avoid electronics in bed: whether you play games or scroll through social media, it can stimulate your mind and the light can make falling asleep more difficult. The goal is to calm your mind and body.
- Visualize ways to fall back asleep. You most likely will have nights when you wake up, so think of what helps you fall asleep. Maybe it’s box breathing (count to four as you breathe in, hold for four, breathe out for four), or counting sheep, or thinking of places you feel calm. Use these when needed… and try not to stress if you don’t get good sleep, you can always take a nap if you need to.
Be sure to talk with your doctor about any sleep disruptions you may be experiencing - she may recommend sleep aids such as melatonin, or have other advice. In addition, share with your friends - you never know what great advice they may have when it comes to menopause and sleep!
Let's live FIT, HAPPY and HEALTHY - together!!
Denise