Exhaustion from lack of sleep during menopause can have a profound impact on your symptoms and overall health. You can end up in a spiralling situation where you are not sure if your other symptoms such as joint pain are related to menopause or the lack of sleep.
During the perimenopause sleep disturbances and periods of night sweats can be caused by falling levels of oestrogen. But did you know that oestrogen also allows your body to better use the
‘happy hormone’ serotonin, which is the precursor to the ‘sleep
hormone’ melatonin? And, during menopause, when oestrogen levels
fall steadily, progesterone the calming and relaxing hormone falls
off a cliff. This is a problem for women because progesterone helps you fall asleep faster and experience fewer disruptions to your sleep. I wanted to give you a guide so that you can get started on improving your sleep.
TRY TO
-Go to bed and wake up at the same time every day. Your body thrives on routine. I have seen in my clinic this can make a huge difference and increases your bodies drive to want to sleep.
-Keep the temperature in your bedroom comfortable; 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) ideal for a comfortable night sleep. Perhaps try some cooling bamboo sheets and/or a wool duvet which helps regulates your body temperature this can be a game changer.
-Use your bed only for sleep and sex. This may help you completely switch off.
-Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful and blackout blinds.
-Spend time outdoors in the day to soak up the sun and increase your melatonin your sleep hormone.
-Try to take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
-Make an effort to relax for at least 15 minutes before going to bed - a warm bath with Epsom salts, reading, meditation.
-A Cold shower or hot bath is great before you go to bed as the drop in body temperature from either a cold shower or the drop when you get out of a hot bath both decrease your temperature and send the body the sleep signal it needs.
-Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed if you struggle with being cold in the night.
-Consider getting a traditional alarm clock so your smart phone can stay out of the bedroom.
TRY NOT TO
-Engage in stimulating activities – like playing a competitive game, watching an edge-of-the seat film, or having an important conversation with a loved one, time on iPad and phones.
-Eat a heavy meal within three hours of going to bed.
-Drink caffeine after lunch – like coffee, ‘normal’ and green tea, and colas. Avoid drinking to much late into the evenings as this can disturb your sleep.
-Use alcohol to help you sleep. Alcohol can make sleep more disturbed in the night as the sugar released will cause an insulin spike and wake you up.
-Try to avoid daytime naps they will disrupt your evening sleep
-Try not to get frustrated if you can’t sleep. Go to bed in a positive mood – “I will sleep tonight”. If you wake in the light, try not to look at the clock.
If you are struggling with your sleep, I can work with you to see what’s driving YOUR poor sleep as everyone is individual for some hot sweats may be preventing them from sleeping, for others it could be getting to sleep or lying there wide awake in the middle of the night with thoughts swirling round which has then caused anxiety around sleep.
There are so many ways I can help support your sleep and I have found in my clinic that this area of your health needs a personalised approach and can help alleviate so many of the other menopause symptoms you may be experiencing.
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