Five Tips To Help With Menopause And Insomnia
Hormones! Who needs ‘em? Well, evidently, women who want to sleep through the night need them, at least in moderation. If you’re suffering from insomnia and are also in menopause, you’re not alone. Hormone fluctuations in the body of a woman in menopause can contribute to insomnia.
If you’re suffering from insomnia related to menopause and are looking for relief, it helps to know WHY you’re not sleeping. You need to look at the underlying issues to determine why you’re not sleeping.
I’ll bet that one of the main culprits is the lovely hot flash. As adrenaline courses through our bodies, we break out in sweat. We often awake when the adrenaline rush hits our brain (or when the sheets are too wet – whichever occurs first!). And after you are awake, with a racing brain, it’s hard to calm down enough to go to sleep. You end up lying in bed, staring at the clock, wishing you could just get enough sleep to get through your day tomorrow.
And even if you’re not experiencing hot flashes, you still may not be immune to the side effects of menopause and insomnia. Women who are experiencing insomnia are often worried about “the change”. Pair that with a constant jumble of thoughts from an overactive mind – a lethal combination when you’re seeking a restful sleep.
Some tips for overcoming your menopause related insomnia:
If your problem is with night sweats:
Be sure to keep soft, light layers on your bed. If you’re too hot and have to throw off a heavy cover, you’ll wake up. Try covering up with a sheet, a light blanket and then maybe a light throw.
If your mind is racing and you can’t calm down enough to fall asleep again:
Keep a radio at your table with soft music available to calm your mind. Don’t watch TV in bed – it stimulates your mind and provides distracting light in the room.
Worried you’ll wake your spouse? Relaxation techniques can be done quietly and without getting up out of bed
And if you think you’re experiencing anxiety or stress due to menopause and insomnia, try these techniques to ease your mind at night:
If you don’t already exercise during the day, start now. Exercise is known to wear out your body but it is also a great stress reliever.
Yoga is a wonderful form of exercise for women of all ages, and you will learn some great poses to use for relaxation at night.
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Bridgett Raffenberg is a former technology teacher who loves techno-gadgets and social media.
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