Menopause is a normal part of life, but the transition can cause troublesome symptoms. One of the most common is trouble sleeping.
The reasons for this include:
• Declining levels of the hormone progesterone.
• Lower levels of estrogen that lead to hot flashes.
• More frequent bladder and urinary issues that can occur in the middle of the night.
Restful sleep is essential for good health. It helps reduce the risk of injuries and chronic health conditions, such as type 2 diabetes and heart disease. Luckily, there are steps you can take to sleep easier if you’re undergoing menopause.
Limit your caffeine intake. Caffeine is known for making you more alert, which interrupts sleep. It can also lead to nighttime trips to the restroom. Switch to caffeine-free drinks after noon.
Set up your bedroom. Keep your room at a comfortable temperature, and try to make it a dark, quiet and screen-free space.
Stick to a regular sleep schedule. Going to bed and waking up at the same time helps train your brain to recognize when it's time to sleep.
Exercise. Regular physical activity can help you feel tired at night. If you can, schedule your workout early in the day. Activity close to bedtime can energize you.
Tame hot flashes. A glass of water, a fan and layers of bedding can help cool you down. If hot flashes persist, your healthcare provider might recommend hormone therapy or medication.
Do something boring. If you wake up and struggle to get back to sleep, get out of bed until you feel sleepy. Reading something boring, like your home insurance policy documents, might do the trick.
Address your mood. Look for healthy outlets for the stress, anxiety and depression that can increase around menopause and have you lying awake at night. Your healthcare provider might be able to offer medication and other resources.
Sources: American Academy of Sleep Medicine; Centers for Disease Control and Prevention; Office on Women's Health; Sleep Foundation