Menopause And Insomnia
Insomnia can occur during the menopause. There are a number of reasons for this. These include health issues, Hormones, situational issues, and lifestyle. This means that it can be a problem to get to sleep. Decreased hormone levels can impact the sleep cycle, while the tot flashes and night sweats can cause night time wakefulness, as well as causing disruption due to the necessity to change bedding. Health problems including pain, thyroid problems, and breathing issues may cause night time waking due to the discomfort felt. Sleep apnea can rear its ugly head due to the changing hormone levels and the gain of weight associated with menopause. Of course not forgetting that at this stage of life there ten to be moody teenagers, divorce and other family issues to contend with.
What Can You Do About Insomnia caused by menopause?
This is dependant upon what in the menopause is the source of the insomnia. So it is important to take a minute and think of what outlined above could be causing the problem, before thinking about a solution
Remove all stimulants, so reduce caffeine, smoking and alcohol. Don't try and do this all at once to cure your insomnia, but follow a general moderation and see if any positive effects come of it. Check whether any medication you are taking as a side effect of poor sleep. If it is anxiety which is keeping you awake then sort these out first. Discuss with your doctor whether any medication is appropriate. It is possible that flaxseed oil, black cohosh, antidepressants or hormone therapy may help. Also make sure to keep your bedroom at a good temperature. This will hopefully cut down on the chances of having a hot flash. Keep the bedroom dark and an environment only for sleeping, without distracting tvs. Get blackout blinds if necessary to stop the light from waking you up. To keep your temperature down wear light pyjamas, and keep a cooling rag close by. It can help to put cooling rag yourself to stop the hot flash in its tracks when used in conjunction with deep breathing. Don't eat at least two hours before bed time. Pick up some relaxation techniques to help keep night time for sleeping only. Techniques that may work include progressive relaxation, cognitive Behavioral therapy, biofeedback or even self hypnosis. During the day take regular exercise outside. This is to take advantage of the effect of natural light and exercise to help with insomnia and the menopause. It is possible to get sleep medications after talking to your medical provider, including anti-anxiety medications, antidepressants, and hypnotic drugs.