Sleep Disturbances in Menopause
A good night’s sleep is one of the most important things for your body and mind. It really does influence virtually everything about your life, and as a result it’s absolutely imperative that you take the time to make certain that you get a good rest every night. But for women going through menopause, that’s easier said than done. Even women who used to sleep like a baby suddenly find that they can’t get to sleep or can’t stay asleep once that menopause sets in.
There are a lot of different reasons for this, and understanding more about each of them is important for figuring out just what it is that you can do to improve your sleep pattern and get the rest that you deserve. Here are a few of the different ways that your sleep pattern can be upset because of menopause.
- Hormone Levels – Menopause occurs when the body begins to reduce production of different hormones, particularly estrogen and progesterone. Hormones have a huge impact on a variety of different aspects of one’s body. They can also have a direct influence on sleep pattern, and will influence the sleep/wake cycle in a big way.
- Night Sweats – Night sweats are usually hot flashes that occur at night, and they can be so intense that they wake you and in some cases may even cause you to sweat so profusely that you have to change your bedding in order to get comfortable again.
- Sleep Apnea – Sleep apnea can actually be brought on by the shifting estrogen levels during menopause as well as by the weight gain that menopause often causes. This can create difficulty sleeping soundly.
- Stress – Menopause occurs during one of the most stressful times of a woman’s life. Things like parents with declining health, money issues, worries about the future, and teenage kids or empty nest syndrome can all place a lot of stress on one’s shoulders and keep them up at night.
- Depression and Anxiety – Additionally, menopause can often cause depression and anxiety which may cause one to stay awake for far longer than she wants to be and also make it difficult to get a full night of rest in the event that sleep finally comes.
All of these issues can impact your sleep pattern negatively and as a result it’s important to spend a few minutes deciding on just how to go about improving sleep cycles. Here are a few tips.
- Avoid caffeine and alcohol
- Ensure that your bedroom is completely dark
- Keep your bedroom cool to avoid night sweats
- Additionally, wear light pajamas and avoid heavy blankets
- Set a sleep schedule and try to stick to it
- Master a few relaxation techniques
- Get outside and into the sun
- Be sure to exercise regularly