As we get older a good night's rest seems harder and harder to achieve. Add in sleep disruptions caused by menopause, and it's no wonder you feel like you will never achieve a full night's sleep again.
Sleep disturbances due to menopause can cause women to toss and turn all night or wake up fully drenched in sweat. Repeated nights like this can leave you feeling irritable, anxious, fatigued and unable to focus.
If you are continually struggling with sleep issues due to menopause, it is always a good idea to speak to your doctor. In the meantime, we have a few tips that might help you achieve a restful night's sleep.
1: Turning down the heat before you go to bed can help you achieve a cool, restful night's sleep. Wear breathable cotton sleepwear and consider taking a cool shower right before bed.
2: According to a study from Northwestern University, regular aerobic exercise can improve the quality of your sleep, mood, and vitality. The study included 23 sedentary people; most were women age 55 and older with insomnia. Half the group began doing moderate aerobic exercise four times a week. At the end of the study, those who exercised reported significant improvements in sleep. The timing of exercise is important, however. Don’t exercise two to three hours before bedtime, as that can also interfere with rest.
3: Avoid caffeine, or if you can't live without, enjoy your coffee early in the day. Avoiding alcohol before bed is also recommended as it is another trigger of hot flashes.
4: If you've noticed an increase in anxiety, try a relaxing practice such as yoga, meditation or incorporating soothing sleep sounds (rain, ocean, spa music) to help you relax.
We hope you find these tips helpful. If you find your symptoms continue to worsen be sure to book an appointment with your doctor.