We’ve all heard of the hot flashes, weight gain, and mood swings associated with menopause. But one of the most persistent side effects of menopause is insomnia. According to the National Sleep Foundation, approximately 61% of menopausal women find it difficult to fall asleep or stay asleep. Because of this widespread problem, many women turn to prescription sleep aids or seek hormone therapy from their doctors. But sleep medications can become addictive, and hormone therapy can have its own side effects. So how can you get through menopause without being perpetually sleep deprived or dependent on drugs? Here are some ideas to get you started.
regular exercise
Exercise is often good for the mind, body, and soul. Related to sleep, exercise can help you feel drowsy enough to sleep. When you do aerobic exercise, your internal body temperature rises and so do your cortisol levels. However, this exercise “high” is only temporary. As your body temperature drops and cortisol decreases, you become more relaxed and may even feel sleepy enough to sleep. For best results, it is not recommended to exercise too close to bedtime or it may lead to insomnia. Studies show that exercise makes you more sleepy if it’s done more than an hour before bed.
Keep a regular sleep schedule
Staying up late to watch a movie may not be the best option for a good night’s sleep. Although it may make you sleepy enough to go to sleep, the quality of your rest may not be good. Irregular sleep times, or waking up and going to bed at inconsistent times, can keep you from feeling rested. Getting up early during the week and sleeping late on the weekends isn’t enough either. The only way to get restful sleep is to maintain a regular sleep schedule. Anything else will make you feel sleep deprived.
Warm bath or shower before bed
A warm bath or shower is very effective in helping you relax and unwind before going to sleep. To enhance this experience, you can try adding Epsom salts to your bath or aromatherapy products that contain lavender.
a comfortable bed
This may sound like a no-brainer, but many women sleep in beds that are either too firm or too soft. While you can skimp on other household items, getting a quality mattress is always a wise investment. Mattresses can range from traditional coil mattresses to the gel and memory foam variety. Gel and memory foam mattresses may be somewhat better if you are in menopause because they tend to stay cooler than traditional mattresses. This can really come in handy if you suffer from hot flashes and night sweats.
But if you can’t find a good gel memory foam mattress or you just prefer the coil variety, there are plenty of pillows that contain gel as well. The only caveat with the pillows is that they tend to be very firm. They can be somewhat uncomfortable at first, but soften once they get used to it.
Another alternative is cooling packs that can be placed in the pillow case. These packs go in the freezer during the day and help freshen up your pillow at night. They can be a good alternative to gel pillows if you prefer something a little softer.
Meditation or Relaxation Exercises
Listening to meditation or relaxation apps is a great way to deal with insomnia. These apps contain short sessions where a narrator gives you prompts to help you fall asleep, or there is a combination of prompts and soothing sounds. You can connect to a 10-20 minute relaxation app on your tablet or other mobile device. The applications are most effective if used just before bedtime or while you are in bed.