17 Easy Ways: How to Help to Sleep During Menopause

Why are menopause symptoms worse at night?

There are many symptoms associated with menopause which can bring discomfort, anxiety or stress in a woman’s life. Lack of sleep can be one of the most debilitating and troublesome because of its knock-on effect on other areas of her life.

Anyone who has suffered or is suffering from disturbed sleeping patterns associated with menopause will understand straight away the issues this symptom can bring.

You are lying there at night, staring at the ceiling counting down the hours until you have to get up or tossing and turning pleading with yourself to go to sleep aware of how tired and irritable you will be the next day if you don’t get some sleep.

Do any of these scenarios sound familiar? If so, you are not alone. The Sleep Foundation cite the following results; Sleep issues are common, with sleep disorders affecting 39% to 47% of perimenopausal women and 35% to 60% of postmenopausal women.

Disrupted sleep can occur because of hot flushes, sleep-disordered breathing, obstructive sleep apnea, insomnia and restless leg syndrome. Any of these symptoms can cause disrupted or little sleep which can create many problems during the waking hours,

How long does menopause insomnia last?

Statistics from The Sleep Foundation show women are more susceptible to insomnia than men, especially during menopause; One in seven adults suffers from chronic insomnia. For women, that number is nearly double, with one in four women experiencing some insomnia symptoms. The risk of insomnia increases into menopause, with as many as 61% of postmenopausal women reporting insomnia symptoms.

Insomnia is a big problem for many women and can greatly affect their lives. As everyone is different, there is no real-time scale for how long menopausal insomnia can last.

Some women will suffer longer than others, due to diet and lifestyle factors, so it is important at this stage in life to help yourself and take control of what you do to help ease through.

There are many therapies and treatments available to help with good sleep patterns.

If you do not want to try HRT, there are many lifestyle changes you can make to your diet and exercise routine, as well as supplements and lifestyle changes that you can adopt which will all help to treat menopause sleep-related issues.

Below are remedies you can start to put in place today to help during perimenopause and menopause if you are suffering from disturbed sleep patterns.

17 Easy ways

1. Have a consistent bedtime routine

Drawing up and sticking to a consistent bedtime routine can help to combat sleepless nights. Make sure you go to bed and rise at the same time each day. This way your body clock will get into a regular routine of when you should be awake and when you should be asleep.

Even at the weekend try to not deviate from your routine. This routine is the most important circadian rhythm your body has and is the one you need to stick to the most.

2. Don't have your meals late at night

Start eating at a slightly earlier time in the evening so you aren’t going to bed on a full stomach.

The earlier you eat in the evening the more you will have digested your food before you start to wind down.

A full stomach can lead to digestive problems which could keep you awake at night.

You could also try having a larger meal earlier in the day and then a snack in the evening if you can’t eat any earlier due to work or family commitments. This will also help to prevent you from going to bed on a full stomach and will make digestion easier.

3. Exercise in the morning or throughout the day but not at night

Many women find exercising earlier in the day is more beneficial to their sleeping patterns than exercising in the evening. When you exercise hormones are released into the body which can stimulate you, so exercising too close to bedtime can end up keeping you awake.

If you do like to exercise in the evening, try gentle yoga exercises which can help to keep you fit but can also relax you.

4. Be caffeine-free from the early afternoon

We all know what a great stimulant caffeine can be so it makes sense to avoid drinking it later in the day if you have trouble sleeping.

Instead of drinking caffeine, opt for decaffeinated drinks, herbal teas or water.

You also need to avoid Coke or other stimulant drinks that can have a high caffeine content.

5. Make your bedtime routine something you cherish

Make going to bed and sleep an important and cherished part of your day. Start your bedtime routine a good half an hour or so before you get into bed. Prepare your room, take a warm bath, practice meditation, enjoy a pamper session, journal, write down anything occupying your mind in a notebook or select a book or some music.

Make sure the activities you choose are things you love to do and are all designed to relax you and get you set up for a good night’s sleep.

It’’s a very good idea to write down any worries or concerns you have before you try to go to sleep so as to get them from your mind.

6. Avoid using your phone or other devices before bed

You need to leave any mobile phones, notebooks or laptops in another room. You also need to make sure you don’t use any such devices for at least an hour before you get into bed.

The blue light from these devices is stimulating and will keep your brain active long after you have tried to drop off to sleep.

Leave them out of reach so you aren’t tempted to pick them up if you do wake in the night.

7. Reduce your alcohol intake, especially in the evening

Many people pour a glass of wine in the evening believing it will relax them. Although you can feel more relaxed briefly in the short term, alcohol is a depressant which can exacerbate stress and anxiety. Alcohol can also disrupt your sleep patterns so it is something to avoid if you are suffering from disturbed sleep or you are suffering from mild depression, stress or anxiety.

8. Avoid the habit of napping

As tempting as it may be at times to have a quick nap in the middle of the day if you get a chance you shouldn’t make this a habit.

A power nap can at times invigorate you and is good for your mental and physical well-being if it is restricted to 10 - 30 minutes.

Anything longer than this can leave you feeling groggy for the rest of the day and can impact your sleep pattern in the night.

9. Avoid extremes of temperature in the bedroom

To get the best night’s sleep you can you need to have your bedroom at an ambient temperature. Not too cold you are shivering under the duvet and not too warm that you are constantly throwing the duvet off. The right temperature is important if you are also suffering from menopausal night sweats. If you can keep a window open to let in some fresh air, as long as you won’t be disturbed by urban noise then do so.

10. Try relaxing through yoga in the evening

Yoga is an excellent exercise for relieving stress and anxiety and for quieting a busy mind. Try doing some relaxing yoga moves in the evening to prepare you for bed. Simple stretches and breathing techniques will help to relax and unwind your body and will help you to clear your mind.

11. Listen to some relaxing music before you go to sleep

Put your mobile device away and listen to some relaxing music instead.

Playing something relaxing is a great way to calm you down mentally and physically, erasing any cares and worries from your mind and relieving stress and tension physically from your day.

Relaxing music lowers heart rate and blood pressure and decreases the stress hormone cortisol whilst increasing the levels of the hormones serotonin and endorphins.

It can also increase the levels of dopamine which are the feel-good hormones all aiding in a better night’s sleep.

12. Learn a deep breathing technique for instant relaxation

Learning a deep breathing routine will aid in many different situations in your life. If you are faced with a sudden stressful situation it can help to calm you and prevent more stress and anxiety. It can also help you to relax and get a better night’s sleep.

When you are anxious or overwhelmed by a situation it can cause disrupted sleep patterns. Learning to breathe to release stress is very useful in promoting good sleep.

Take a deep breath, hold it for the count of four and then release it to the count of four. Do this ten times and you will notice an instant feeling of relaxation flood your body.

13. Listen to a guided sleep meditation

Guided meditations are very simple yet effective tools to promote sleep.

There are many apps available where you can download many different meditations to aid relaxation and sleep.

Whether it is a meditation with music, a talking meditation or a sounds-based recording they will all work in the same way to promote sleep and relaxation.

14. Avoid spicy foods before sleeping

As well as eating earlier in the evening, it is also a good idea to avoid food that is too spicy before bedtime.

Spicy food before bed can cause indigestion and heartburn which many menopausal women can suffer from.

Try to have a plain diet before bedtime, avoiding anything that will cause any digestive upset.

If you have eaten something spicy before bed, make sure you have some antacid tablets to hand in case of an attack of indigestion in the middle of the night.

15. Use the toilet before sleeping to avoid having to get up in the night

There’s nothing worse than waking up and needing to go to the loo.

What’s worse is when you lie there trying to get back to sleep and pretending you don’t need to go.

To prevent this from happening, and I know it sounds obvious but go before you get into bed. Don’t put it off thinking you will be ok, you won’t.

16. Make sure to wear lightweight clothing to bed

What you wear to bed can greatly impact the quality of sleep you will have. Make sure you wear lightweight, loose-fitting clothes. Your body needs to be able to breathe at night, especially if you suffer from night sweats and hot flushes. These can greatly reduce the quality of your sleep.

Wear loose-fitting cotton clothing that is comfortable and breathable, that will stay cool as you sleep.

17. Use a life coach to help your sleeping routines

A life coach can help you to establish good routines for sleep. They can give you the tools and tips needed to prepare you for bed.

They can also help you to work through any stress and anxiety you may be suffering from and can give you tips and advice for dealing with symptoms of menopause by using techniques such as CBT- cognitive behavioural therapy to examine your thought patterns and introduce changes.

A life coach is someone you can talk through any issues you have and can offer you support and guidance when you need it the most.

If you would like to know more about how Life Coaching can help during menopause click here; menopause coaching programme.

Final Thoughts

Getting a good night’s sleep is crucial for your mental and physical health. Although menopause can cause sleep-related issues such as insomnia, night sweats and disturbed sleep patterns, there are many ways you can gain the upper hand and take back control.

Changing your lifestyle so you eat well, exercise at the right time, stay hydrated, cut down on stress and anxiety and introduce practices to relax and recharge can all help with sleep during menopause.

By following the above tips and implementing them into your day you can help to create good routines to enable you to get to sleep and stay asleep.

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