Sleep disturbances are one of the most common complaints among menopausal women. A peaceful night of sleep is replaced with either a difficulty falling asleep or trouble staying asleep due to hormonal fluctuations and possibly night sweats. However, getting quality sleep is essential if you want to curb menopause symptoms like mood swings, fatigue, and overall health and wellbeing. It can seem like a never-ending cycle, but the good news is there are a few simple strategies to improve sleep habits during this transition. Let’s explore practical ways to achieve restful nights during menopause.
Establish a Consistent Sleep Routine
One of the biggest things I have going for me is I am finally consistent with my sleep schedule. This is key in regulating your body’s internal clock. Why? Because this helps your body predict when it’s time to wind down and when it’s time to rev up. If you go to bed and wake up at different times every day there is no pattern for your body to settle into and it makes it difficult to settle down.
Setting a consistent bedtime and wake up time (even on the weekends) will help create a natural sleep rhythm. The more consistent you become the more automatic your body response will be. I realized this the most after coming off the night shift. It’s amazing how quickly I felt better all because I was getting more sleep. I had no idea how much my sleep was being affected and how awful I actually felt until I was on the other side of it.
Tip:
Evaluate your current bedtime routine and think of ways you can incorporate more relaxation. Activities such as reading, gentle stretching, or mindfulness exercises like deep breathing or meditation/prayer can help you unwind from your day. Some things you may want to avoid are screens and bright lights prior to bedtime due to the interference with melatonin production, also known as the hormone that promotes sleep.
Stay Cool at Night
Keeping your bedroom at a cooler temperature at night will help keep comfort levels up. It also increases the chances of keeping hot flashes and night sweats at bay, so they are less likely to cause sleep disruptions.
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Choose light weight and breathable cotton bedding, moisture-wicking PJ’s, and use a fan if necessary. You may also consider taking a cool shower before bed. This may help prepare you for a restful night’s sleep due to lowering your body temperature if you are prone to night sweats.
Exercise Regularly, But Not Too Close to Bedtime
If your goal is to manage menopause symptoms and improve your sleep then physical activity is something you definitely want to add to your daily routine. Regular exercise is known to reduce anxiety, regulate your sleep-wake cycle, elevate mood, and aide in muscle gains and weight loss. However, start small and emphasize walking and strength training early in your day. Vigorous exercise too close to bedtime may interfere with your sleep.
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Ideally, exercise first thing in the morning so you are at your freshest and nothing gets in your way. If that’s not possible aim to complete your workouts at least 3-4 hours before bedtime. If you do choose to exercise before bed, choose light exercises like yoga stretches or walking for relaxation so you don’t overstimulate your body.
Balance Your Nutrition for Better Sleep
What you eat matters and can significantly impact your sleep. Be mindful that heavy meals, excessive caffeine or sugar later in the day can lead to restless nights. On the other hand, some foods may promote better sleep. Try a nice warm glass of milk, herbal tea or a snack high in magnesium like a small banana and a few nuts.
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The focus here should be on a daily nutrition plan rich in whole foods like fruits, veggies, lean protein, and whole grains. These foods help to stabilize your blood sugar and energy levels as well as promote quality sleep. Adding foods that are high in magnesium, such as spinach, nuts, and seeds, also supports relaxation. Avoiding alcohol and caffeine, especially in the late afternoon and evening, is also helpful as they are known to disrupt your sleep cycle.
Manage Stress with Relaxation Techniques
Stress and anxiety may increase as hormones change during menopause. This can make it difficult to wind down at the end of the day. Incorporating relaxation techniques into your bedtime routine can help calm your mind and body to prepare you for restful sleep.
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Experiment with deep breathing exercises, journaling, practicing gratitude, meditation, prayer, or gentle stretching before bed. Don’t be afraid to try different things to see what works best to clear your mind.
Consider Herbal and Natural Remedies
Another great way to find relief from sleep-related issues during menopause is through herbal remedies and supplements. Chamomile tea, valerian root, and black cohosh are all good choices. Add them to a warm evening beverage and let the relaxation begin. These natural remedies may also help with hot flashes and anxiety.
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Before adding supplements to your nightly routine, consult with your healthcare provider to ensure it’s safe for you and your medical conditions. Certain supplements may interact with medications you are taking so it’s always best to consult your doctor before starting something new.
Consult a Healthcare Professional for Persistent Sleep Issues
It may be time to consult your healthcare provider if sleep disturbances persist despite the above lifestyle changes mentioned above.
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Begin keeping a sleep journal that tracks both your symptoms and your sleep patterns. This can aide your doctor in tailoring a treatment plan that is right for you.
Although menopause is known for sleep disruption, that doesn’t have to be your story. There are plenty of ways to make small changes to your bedtime routine that can improve the quality and quantity of your sleep. Prioritize your sleep! You and your body deserve it!
Call to Action:
Have you struggled with sleep through your menopause journey? What tips from above have you tried? I would love to hear your thoughts and experiences. Please share in the comments below. Let’s support each other on this journey to better health and wellness.
If menopause has you down in the dumps check out a previous blog I wrote about staying positive and empowered through the transition here. If you are ready for bigger action, I invite you to join me in my 6-week Menopause Mastery Challenge. You can learn more here. Still have questions or just want to connect? Shoot me an email at [email protected].
Wishing you much love, health, and happiness,
Christine
