S Advised By Dr Booth For Relieving Mild Insomnia
- See your GP first to rule out conditions such as sleep apnea, depression and/or anxiety.
- Consider, with your doctor whether hormone replacement therapy is an option.
- Do not eat within two to three hours of bedtime.
- Avoid caffeine, nicotine and other stimulants
- Avoid alcohol before bedtime which can cause early morning rebound wakefulness.
- Wear comfortable natural fibres in bed.
- Avoid screen-time for at least 90 minutes before bed.
- Do relaxing yoga poses, such as Child’s Pose.
- Practice meditation just before, or while in bed.
If not sleeping is becoming a real problem and affecting your quality of life please speak to your doctor.
How To Treat Insomnia And Night Sweats
Lifestyle steps that can help reduce the likelihood of night sweats include:
- Sleeping with a window open or a fan next to the bed
- Wearing pajamas made from breathable fabric that wicks away sweat
- Sleeping under thin blankets made of natural fibers that can be easily removed
- Avoiding the consumption of hot, spicy foods before going to bed
- Keeping a glass of cold water next to the bed
- Reducing alcohol and tobacco use
Some steps to take for when you do experience night sweats include:
- Taking a shower to rinse off sweat
- Changing pajamas to feel clean
- Drinking a cool glass of water
- Doing relaxation techniques to fall back asleep
To treat insomnia, if stress, depression, or anxiety is making it difficult for you to fall asleep or stay asleep, start by addressing these conditions. Talking to someone you trust, seeing a therapist, using a creative outlet, and finding a release, such as through meditation or yoga, can help.
Click on the following link for more information about safe and effective night sweats treatments to be rid of them once and for all.
- American Osteopathic Association. . Night sweats. Retrieved January 31, 2019, from https://osteopathic.org/what-is-osteopathic-medicine/night-sweats/
- National Sleep Foundation. . Menopause and Insomnia. Retrieved January 31, 2019, from https://www.sleepfoundation.org/ask-the-expert/menopause-and-insomnia
Hot Flashes And Sleep Problems
One cause of menopause-related sleeplessness is hot flashes. Fluctuating levels of estrogen and progesterone that occur during perimenopause and menopause can cause hot flashes in about 85 percent of American women. When they strike during the night, they can wreak havoc on sleep, explains Michael Decker, PhD, RN, an associate professor of nursing and a sleep disorder specialist at Georgia State University in Atlanta. Typically, hot flashes that occur during the night can be associated with drenching night sweats that lead to awakening from sleep. Some women even have to change clothes or bed linens. This amount of activity occurring in the middle of the night makes it difficult to resume sleep, resulting in insomnia, Decker adds.
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How To Sleep Better During Menopause
- Maintain a regular sleep pattern and ensure there is sufficient time to wind down before bed
- Keep a cool temperature in the bedroom and use light, cotton bed linen and/or nightwear
- Try not to raise body temperature before bed so steer clear of large, late night meals and spicy food
- Eat a healthy balanced diet
- Exercise regularly
- Give up smoking and avoid alcohol
- Practice relaxation techniques, mediation or mindfulness to help reduce stress and worry
- See your GP for advice and further treatment such as hormone replacement therapy if insomnia continues, and impacts significantly in your daily life.
How To Get Better Sleep During Menopause
Many women experience sleep disturbances during and after menopause, as well as in the preceding years . We ask the experts about how to treat these issues to improve sleep and boost health and well-being.
Reviewed byDr Sarah Jarvis MBE
21-Jun-21·8 mins read
In 2016, research conducted on behalf of the British Menopause Society revealed that 42% of women surveyed had unexpected menopausal symptoms that were worse or much worse than expected. One of these was sleep disturbance. More than 70% experienced night sweats that disrupted their sleep. Other studies suggest that up to 63% of women will experience insomnia or other sleep problems at menopause. A multi-ethnic study in the USA found that difficulty staying asleep was the most prevalent problem, with sleep maintenance and early morning wakening worsening significantly through late perimenopause.
Hot Flashes And Night Sweats
Many of the sleep problems that menopausal women face are typically due to hot flashes and night sweats, says Dr. Moreno. According to a study published in November 2016 in Menopause: The Journal of the North American Menopause Society, 80 percent of women experience hot flashes, night sweats, or both during menopause.
Women tend to get hot flashes during their REM cycles, says Moreno, which, among other things, stimulates the areas of your brain that are crucial to retaining information and making memories.
The most effective treatment for hot flashes is traditional hormone therapy, according to The North American Menopause Society , but women with milder symptoms may want to try lifestyle changes first. The National Institute on Aging recommends keeping your bedroom cooler and drinking small amounts of cold water before bed.
For those women who are perimenopausal, I recommend a low-dose birth control, because they still need contraception, but it also helps with their estrogen levels, explains Moreno. Talk to your gynecologist about the right treatment for you.
Is It Causing My Insomnia
If sleep disruptions are new to you and you have other symptoms of menopause, theres a good chance its a contributing factor. Insomnia is much more common in women than in men, and a CDC report on sleep quality in women aged 40-59 found that 56% of perimenopausal women and 40.5% of postmenopausal women report sleeping less than 7 hours in a 24 hour period. According to the CDC, Women may be particularly vulnerable to sleep problems during times of reproductive hormonal change, such as after the menopausal transition.
A study performed at the Centre for Sleep Research at the University of South Australia found that perimenopausal women received less sleep and experienced more frequent arousals than premenopausal women, and were subsequently evaluated to have more anxiety and depression than the group that received better sleep. The study suggests that the two could be related, meaning less sleep could worsen mental health issues and vice versa.
Get More Info:Insomnia Statistics
So if you find yourself struggling to fall and stay asleep during perimenopause, it could be a good idea to take some time for your mental health to get ahead of the problem. Unfortunately, these symptoms could be exacerbated by hormonal changes, so its probably a good idea to talk to your doctor about your treatment options as soon as these issues begin to crop up.
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How Long Does This Last
The average duration of perimenopause is four years, but this may vary from person to person and can be affected by other factors such as hysterectomy, tobacco use, and genetic factors. If this fact has thrown you into a panic, this period of your life doesnt need to be miserable, and thanks to some treatment options and medication, it shouldnt need to dominate your life.
When it comes to Menopause, it isnt so much a period of time as it is an event and a diagnosis. After a woman has gone twelve consecutive months without a period, menopause is diagnosed and symptoms of menopause like hot flashes, mood swings, and mental fog may continue for the first four to five years. Over time the symptoms should become less frequent and severe though they may carry into post-menopause according to a study at the University of Pennsylvania.
There are different symptoms and changes a woman can expect throughout this process, and these will likely vary from person to person.
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 cant cope with the lack of sleep. This continuous lack of sleep can cause us to become depressed.
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A relaxing bath can be a great way to unwind.
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Create A Room Thats Suited For Sleep
Oftentimes, the room youre trying to get some shut-eye in is interfering with your ability to do just that. Three main components of a bedroom can affect your sleep.
This includes temperature, light, and noise. You can address this by:
- Keeping your bedroom temp as cool as you can handle. A solid recommendation is around 65°F . Cooler rooms make you more likely to hibernate well.
- Shutting off any lights. This includes alarm clocks and cell phones. The buzzing and blinking lights of a cell phone can alert your brain even when youre asleep, and youll be waking up at odd hours without any clear explanation.
- Stopping any unnecessary sounds. Turning off the radio, removing ticking clocks, and shutting down appliances before you tuck in can help lull you into a good nights sleep.
- Consider trying products designed for better sleep. These products can support you in getting adequate quality sleep.
Tips How To Treat Menopause Symptoms Without Hormone
Estrogen is a natural hormone found in the body of both men and women. Maintaining good estrogen levels is important for both genders, but women need more estrogen to perform their normal bodily functions such as pregnancy. Unfortunately, due to some causes, estrogen levels in the body can fall quickly, causing symptoms of menopause. During menopause, you may suddenly find itchy on the skin. When estrogen levels begin to decline, the body’s ability to produce oil also slows, leaving the skin dry and itchy. How terrible! But do not worry, the natural tips on how to treat menopause symptoms introduced in this article will help you. First, determine your condition with the information below.
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How Can You Prevent Insomnia During Menopausal Years
The menopausal cycle can be a difficult time in any womans life. Self-care is important all of the time
These menopause symptoms, including insomnia, can be prevented by using the recommendations discussed here. A healthy life of eating right and regular exercise can keep insomnia under control, even during your menopausal years. Keep in mind however that quality uninterrupted sleep is also part of a healthy life. The remedies discussed above are one way to increase the likelihood of a goods night sleep.
The menopausal cycle can be a difficult time in any womans life. Self-care is important all of the time, but particularly when your body is going through a transformation. Pay attention to what you need and treat yourself to a healthy life. This will make the menopausal years easier and prevent a disruption to your lifestyle.
Other Menopausal Sleep Disruptors
At this stage of life, women can also develop sleep disorders such assleep apnea, which may come from a loss of reproductive hormones like estrogen andprogesterone. These can go undiagnosed because women often attributesymptoms and effects of sleep disorders to menopauseitself.
Postmenopausal women are two to three times more likely to have sleepapnea compared with premenopausal women, Pien says. Before we becomemenopausal, we’re fairly protected, but the protective effect of hormonesseems to be lost with menopause. Furthermore, women often have more subtlesymptoms of sleep apnea than men. Thus, they may be less likely to seekevaluation for sleep apnea. Their health care providers may also be lesslikely to recognize sleep apnea as a possibility, further delayingevaluation and diagnosis of sleep apnea.
Why You Dont Sleep Well During Menopause
A number of factors gang up in menopause to disturb your sleep. Hormone levels, health issues, lifestyle, and situational stressors all play a role in whether you get to sleep and stay asleep. After the age of 40 , you may have trouble getting or staying asleep because declining hormone levels affect the sleep/wake cycle. Additionally, hot flashes, night sweats, thyroid problems, pain, and breathing difficulties can keep you up. In particular, sleep apnea, which is related to changing estrogen levels and weight gain, is common in menopause.
At any age, stress can keep one up. But during menopause, women may be dealing with aging parents, surly teenagers, divorce, job worries, and money problems. All of these difficulties can make it hard to sleep. And if you’re depressed or anxious outside of these challenges, getting and staying asleep may feel impossible.
If you do have health problems, medications may keep you awake. Diet and use of substances such as caffeine, nicotine, alcohol, or supplements can also be factors.
What Other Sleep Disorders Are Common
While hot flashes and insomnia are some of the more common sleep disorders during menopause, there are plenty of others that can crop up during this time frame. Keeping in mind that these may not affect you, its always a good idea to be aware of what youre up against. If you end up experiencing one or a few of these, we hope to at least validate your experience.
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Are Natural Sleep Remedies Safe For Pregnant People
Certain natural sleep remedies like yoga, breathing exercises, and relaxation techniques are great for pregnant people to maintain a healthy, relaxed body and mind. If these techniques also aid in sleep during pregnancy, that is even better. However, some supplements, aromatherapies, herbs, and teas may not be safe to use while pregnant, and you should consult with your physician before trying any of these methods.
Home Remedies For Hormone Changes And Sleep Problems
Many women try to address their perimenopause-related sleep problems on their own through home remedies and over-the-counter drugs. The problem is that natural remedies for hormone-related sleep problems are a bit of a mixed bag.
Youll find hundreds of sleep-related products at your local drugstore or supplement shopfrom lavender extracts to melatonin pills to natural progesterone cream. But theres no guarantee any of these products will work for your symptoms, and they may come with unwanted side effects depending on how often you use them. Meanwhile, over-the-counter sleep medications can come with their own set of uncomfortable side effects and potential health risks and may not provide the relief you need.
If youre interested in trying over-the-counter products, be sure to do your research and, ideally, consult a qualified hormone health practitioner before incorporating them into your daily routine. Even though these items are sold without a prescription, they could have significant effects on your hormones and end up doing more harm than good.
The only home remedy thats guaranteed to help improve your sleep is practicing good sleep hygiene. We recommend including the following tips into your daily routine:
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Causes Of Perimenopausal Symptoms
Dr. Levy Gantt says that it seems that most of the bothersome, sometimes distressing symptoms that occur in the perimenopausal years are caused by an imbalance in hormones. Ovaries are still making estrogen although, in spurts, not with consistency. And not much progesterone which comes from ovulation and which the over-40 are not doing with much regularity. As a result, there are periodic hot flashes, night sweats, insomnia, irritability, and low energy, specifically due to the too much of one-not-enough-of-the-other phenomenon.
I know, its kinda depressing to read about the onslaught of potential symptoms, but I now find comfort in realizing that Im not alone. Millions of women are going through this, so lets move on to what we can do about it.
Menopause And Insomnia: Could A Low
- By Monique Tello, MD, MPH, Contributor
Sleep disturbances such as insomnia are extremely common, especially in women after menopause. According to data from the National Institutes of Health, sleep disturbance varies from 16% to 42% before menopause, from 39% to 47% during perimenopause, and from 35% to 60% after menopause.
Insomnia is a serious medical problem defined by frequent difficulty falling or staying asleep that impacts a persons life in a negative way. Hormone changes around menopause can lead to sleep problems for many reasons, including changing sleep requirements, increased irritability, and hot flashes.
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Prescription Treatments To Help Sleep
Estrogen levels fluctuate significantly throughout the menopausal transition, then eventually fall to low levels, where they remain throughout a womans post-menopausal life. Like many symptoms of menopause, such as mood swings, hot flashes can be treated with hormone replacement therapy , which in turn can help with sleep difficulties. Hormone therapy delivers estrogen to your system through a patch, pill, or vaginal cream to deal with your hormonal changes.
Speak to your doctor about taking conventional sleep medicines as many of these have side-effects and can only be used short-term.
Like many symptoms of menopause, hot flashes can be treated with hormone replacement therapy , which in turn can help with sleep difficulties. HRT delivers estrogen to your system through a patch, pill, or vaginal cream.
However, there is a downside to hormone replacement therapy. Even though doctors are now prescribing HRT in low doses and for shorter periods of time, HRT has an increased risk of heart disease, breast cancer, blood clotting, and stroke. There are non-hormone options available that do not carry the same risks. One of them is FDA approved for the treatment of hot flashes and is called Brisdelle® . Other treatments include antidepressants such as Effexor® , Paxil® , Prozac® , and Lexapro® . If symptoms are severe, there are other sleeping medications that can be temporarily used to provide relief.