Menopause comes with a set of challenges. One of the problems that many women face is the lack of sleep, or insomnia and menopause. It is interesting that menopause and insomnia happen at exactly the same time. Studies revealed that the difficulty in sleeping may happen from five to seven years before the actual menopause occurs.
Menopause and insomnia are often associated with each other. People have been putting the blame on night sweats as responsible for making sleep so unattainable during menopause. However, scientific studies revealed that insomnia may not at all times caused by night sweats. Menopause and insomnia is a cause and effect thing. A drop in estrogen hormone level decreases the serotonin chemical in the brain, making sleep so hard to achieve.
The menopausal decline of estrogen also contributes to disrupted sleep by causing anxiety and depressed mood. The anxiety, in turn, leads to difficulty getting to sleep
The lack of sleep can result in some other behavioural problems like moodiness and irritability. There are some techniques you can try doing in order to stimulate sleep. These are:
- Keep your room free from noise.
- Use a soft light to illuminate your room and turn off any glaring lights.
- Avoid alcohol, tobacco, and caffeine.
- Keep your room cool.
Hormone Replacement Therapy (HRT) is also said to reduce sleeping problems and other menopausal symptoms. However, HRT use should be advised by a doctor because of its alleged risks. There are other natural alternatives that are said to “cure” sleeping problems. But their efficiencies are much of a debate up to this day.
Keeping a regular sleep schedule may help you deal with menopause and insomnia. A healthy lifestyle like eating the right foods especially before bedtime and engaging in physical activities every day may not only keep you healthy but may make your menopause and insomnia dilemma seem like a bad dream. Mind relaxation exercises like meditation and yoga can also encourage sleep.
However, if you still find yourself fully awake after all these efforts, stop trying. Try not to think about sleeping and do something worthwhile like reading a book, listening to some calming music or writing a report. Whatever that keeps your mind off sleeping.
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