Menopause is a natural process in a woman’s life, but it does not solely affect her ovaries. Over sixty percent of women who experienced menopause had difficulty sleeping at some point during their menopausal years, and some notice disruptions as early as perimenopause, that can occur up to ten years before menopause begins. When ovaries begin to slow down and eventually no longer ovulate, progesterone, a sleep-promoting hormone, is produced much less, which could account for the challenges sleeping. Some easy tips to try at bedtime are:
Cool Down: Make sure to adjust the temperature in your bedroom at night, lowering the heat in the winter and your air conditioning in the summer. Change up your pajamas that can be heavy, for underwear or something short, sleeveless and cotton, and trade your heavier comforter for a lighter, breathable sheet.
Watch Your Liquids: Caffeine, red wine, and warm drinks can trigger hot flashes, so attempt to stay away from these two to four hours before bed, or consider cutting them from your diet all together. Also remember that as you age, your urinary frequency increases so be careful what you drink and when.
Pre-Bed Relaxation Routine: One of the leading factors of insomnia is the fear of not falling asleep. Don’t assume you won’t fall asleep and try not to stress your mind and body about the lack of sleep. Practice yoga, meditation or even read a book to calm your mind.
Consider Medication: Birth control in low doses can help stabilize the levels of progesterone to improve sleep. Women who have particularly bad hot flashes could try hormone replacement therapy medications. These should be low dose medications, taken for the shortest amount of time possible as to not have long-term consequences.
See a Sleep Specialist: If simple changes like these are not successful, seek a sleep expert that will be able determine if the issues are menopause symptoms or a potential sleep disorder.
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