Insomnia and Menopause
Many women have trouble sleeping during the menopause. Here we list 8 ways for you to improve your sleep during menopause. It may be time to get a new mattress.
Maybe indulge in some nice new bed linen.
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Difficulty sleeping can be one of the more challenging symptoms of menopause
Insomnia is a very common symptom of menopause, but may not always be recognised or identified as such. Sleep changes include difficulty going to sleep or falling asleep quickly only to spring wide-awake several times a night or every hour on the hour.
What causes insomnia during menopause? Do hormones cause insomnia?
Some of this waking can be linked to menopausal symptoms. Anxiety and worry can prevent us getting to sleep, and when we finally get to nod off hot flushes can wake us again. Our sleep may also be disturbed by having to get up during the night to go to the toilet. It is also common to wake in the early hours of the morning, particularly if we go to sleep in an anxious state of mind with niggling worries and concerns. Women often say that they can put up with night sweats, but they can’t cope with the lack of sleep. This continuous lack of sleep can cause us to become depressed.
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The Best Friend’s Guide: Anxiety - A Practical Toolkit For Moving Beyond Anxiety at Menopause - €12
Thanks Girls another great book ! Well done My Second Spring, the advice is practical, down to earth and I’m already working on my toolkit. Thank you so much
A relaxing bath can be a great way to unwind.
A time of transition in sleeping habits
Other sleep problems may be related to the fact that perimenopause, like adolescence, is a time of transition in sleep patterns. Typically, this changes again after menopause, when we tend to need less sleep than during our 20s and 30s. Some women find daytime naps help during the transition.
Try these simple ways to enhance your chances of getting a good night's sleep:
- If night sweats are the main cause of your night time waking then the first thing to do is to try to reduce or eliminate night sweats - click here for some practical solutions.
- Avoid all caffeine, not just at night but during the day as well. Use calming herbal teas such as chamomile and lemon balm to relax your mind.
- Your mattress: You may need to improve your sleeping environment. Many people realise that their mattress has lost support and needs to be replaced. Don’t forget that you spend one-third of your life asleep!! Most mattresses need to be replaced every at least every 10 years. Maybe indulge in some nice new bed linen. Make sure that your bed is a glorious haven! Visit Anna's post to find out more about mattress choice and care.
- Look to make changes in diet and nutrition. Eat plenty of lean protein, green vegetables, and complex carbohydrates. Eat early in the evening and ideally don’t eat after 6 pm. If your digestion is working properly, you will probably sleep better.
- Develop good pre-sleeping habits: a regular sleeping ritual each evening helps set the tone for good sleep. Don’t surf the web or read, watch, or listen to anything that might be disturbing or thought-provoking before bedtime. Avoid stressful discussions or difficult phone calls near bedtime. Spend time relaxing before going to bed - this helps to stop the mind from buzzing and we are less likely to be kept awake by stressful thought patterns and their effect on our adrenal glands.
- If you are waking during the night and feeling anxious try to anticipate this problem by writing down worries that are on your mind. Make a list of things you need to do the next day before you go to bed, and then try and forget them. This will help you calm down and means that you do not have everything rushing around in your mind as you try to go to sleep. Keep a journal or notebook beside your bed to jot things down if you wake during the night.
- Consider using herbal tinctures such as Avena Sativa, best taken in warm water before bedtime. Alternatives include Valerian and Passiflora, and they all help to re-establish a good sleeping pattern.
- Listen to some guided meditations. If you search online you'll find different voices and lengths of guided meditation search around for one that appeals to you. I like some of the 10 minute guided meditations, you might prefer something longer.
- Sleep on Silk! Some are saying that 'Silk is the new Sleep' and we agree. Through our sister company The Silk Pillowcase we have developed a beautifully luxurious ivory silk pillowcase to enhance deep and relaxing sleep. Silk pillowcases have the added bonus that they are recommended by dermatologists for their skin benefits and many women swear by them for their anti-aging, anti-wrinkle properties. We also love them for the fact that you can always find a nice cool spot in the midst of a night sweat frenzy. And our curly headed Second Springers love that they reduce frizziness as silk is a non-static fabric. Use the code Silk10 at www.thesilkpillowcase.com to get your Second Springer 10% discount.
My Second Spring E-book
NEW TO MENOPAUSE? Try our e-book - The Best Friend’s Guide to the Menopause - €8
"So glad you have an ebook. Love the friendly approach & top tips. Highly recommend!" B
Overall - it helps us to get to know yourself better and consciously decide which solutions work best for YOU!
You can find yourself waking up several times a night
My Second Spring E-book
The Best Friend’s Guide: Anxiety - A Practical Toolkit For Moving Beyond Anxiety at Menopause - €12
Thanks Girls another great book ! Well done My Second Spring, the advice is practical, down to earth and I’m already working on my toolkit. Thank you so much
