Your sleep quantity and quality can have a huge impact on your immune response, energy levels, and overall health. Occasionally getting insufficient sleep for your body’s needs may not be very disruptive. However, chronic lack of sleep will eventually take a toll on your mind, emotions, and body.
Unfortunately, hormonal changes in the body during menopause and perimenopause can make it practically impossible to get adequate rest. From sleep-disrupting night sweats to increasing anxiety levels, you may feel like you’ll never get quality shuteye again. The good news is that there are things you can do to improve your slumber and feel more refreshed the next day. Here are five ways to get a more restful night’s sleep despite your menopause symptoms.
1. Address Physical Discomfort
It’s hard to drift off to Dreamland if your body feels physically uncomfortable, so create a comfortable environment before retiring to bed. For example, if menopause makes you feel like your body is on fire at night, turn the temperature down before bed. You’ll be less likely to wake up covered in sweat from a hot flash that way. Vaginal discomfort is another common symptom associated with menopause that can impact your shuteye. If hormone changes are making you feel dry and irritated down there, consider applying a vaginal moisturizer before bed.
Finally, if you’re experiencing musculoskeletal pain triggered by menopausal hormones, try to relieve the ache before bedtime. One way to do this is by taking an Epsom salt bath or applying magnesium cream or spray on your aching limbs at night. Finally, talk to your doctor if you experience persistent pain that keeps you awake at night.
2. Exercise Earlier in the Day
Regular exercise is extremely important throughout life, but especially during menopause. You may notice that excess weight starts to cling to your body through this phase of life. As with the other unpleasant menopause symptoms, you can thank your hormones for the spare tire you’re cultivating around your waist.
To keep unwanted pounds off, create a weekly exercise routine that includes aerobic conditioning, strength training, pelvic floor exercises, and balance exercises. Staying active will help you remain physically fit, but it will also have some mental health benefits. However, if you work up a sweat too close to bedtime, it can negatively impact your sleep. For best results, avoid doing intense workouts late at night. Morning or afternoon exercise can help optimize your circadian rhythm so you fall asleep more easily at night.
3. Avoid Caffeine Later in the Day
Caffeine is a stimulant that can remain in your system for up to 10 hours. It’s found in popular drinks like coffee, tea, and soda. Consuming caffeine later in the day can negatively impact your ability to fall asleep and stay asleep through the night. Additionally, caffeine intake may trigger hot flashes, which is the last thing you want as a menopausal woman.
If you’re having problems with hot flashes and insomnia, you may want to ditch caffeinated drinks altogether. But if you’re like many people and can’t seem to get through your day without sipping on an energizing beverage, choose your timing carefully. Opt to enjoy caffeine earlier in the day and never indulge in it right before bedtime. Some women also choose to drink de-caffeinated coffee or tea close to bedtime. This can have a comforting effect without causing late-night jitters.
4. Stick to a Regular Sleep Schedule
Human beings are creatures of habit with internal clocks that like consistency and predictability. If you’re the type of person who likes to go to bed whenever you feel like it, you may struggle when menopause hits. As your hormones change, your body may struggle to drift off to sleep because it’s not used to a regular sleep schedule. On the other hand, going to bed and waking up at the same time can help your body fall into a consistent pattern.
To set a sleep schedule, figure out how many hours of sleep your body needs to feel its best. Some people thrive on 8 or more hours of sleep while others may function great with just 7 hours. Once you determine your optimal sleep hours, use bedtime reminders and morning alarms to establish your sleep routine. For best results, try to stick to your regular sleep schedule even on the weekends whenever possible.
5. Follow a Relaxing Routine Before Bed
If anxiety from hormone imbalances is keeping you awake at night during menopause, try following a relaxing routine before bed. This can let your body know you’re safe and that your sympathetic “fight or flight” response doesn’t need to be activated. Try engaging in a few minutes of relaxing yoga, deep breathing, or meditation before bed. These activities can calm your mind and body and prepare you to fall into a restful slumber.
Other relaxing routines include taking a warm bath or reading a book before bedtime. Some people also find that listening to sleep music helps them drift off in a matter of seconds. You may need to experiment with a few different activities. Eventually, you should be able to figure out the most effective bedtime routine for your body.
Conclusion
There’s no question that menopause can be highly disruptive to sleep and relaxation. In cases of chronic insomnia and other sleep disturbances, medical intervention may be necessary. But before you jump into hormone therapy or other pharmaceutical solutions, give these tips a try. They may be all you need to calm your body and mind so you’re finally able to get restful sleep.
