Sleep disorders can arise as an unfortunate side effect of menopause, which can leave you feeling weak, irritable, and exhausted. Insomnia is the most common sleep disorder among menopausal women, and is characterized by lying awake for hours, intense anxiety, waking several times through the night, and rising unpleasantly early. It is important to redevelop a satisfying sleep routine full of peaceful dreaming. It may be difficult at first, but rest assured of your body and mind's ability to revitalize. Luckily, there are many simple solutions for attaining deep slumber.
If you have a computer or television in your bedroom, it may be a contributor to your sleep problems. Many individuals have a habit of keeping the TV on or checking their various social media sites when it is time to go to bed. This awakens the mind, and the light from the screens stimulates the retina and suppresses the production of melatonin, a neurotransmitter that is essential for falling asleep. Keep it dark and peaceful by reserving television, phone, and computer time for outside the bedroom. Your room should be for nothing but sleeping and kept as dark as possible, adopting simple bedtime rules can do wonders.
Stress is a huge factor in insomnia. If you have uncontrollable thoughts and worries circulating through your mind throughout the day, they can intensify once it is time to go to sleep. Instead of lying awake for hours with your mind racing and heart pounding, develop relaxation techniques.
A study has shown that meditation improves insomnia and other menopausal symptoms. Either in a local meditation group, with a guided audio tape, or silently, close your eyes and exhale your concerns. Around 20 minutes daily is a great place to start for ultimate relaxation to fight off sleep disorders.
When you lead a sedentary lifestyle, it can be hard to fall asleep once the night falls. When you are immobile throughout the day, you do not tire yourself out as much, and the body does not prepare itself for sleep.
Exercise balances circulation and brain chemistry to put you on a healthier sleep pattern and achieve the well-deserved rest that you earned. It is important to exercise in the morning or midday, because doing it three to four hours before sleep can trigger sleep disorders. Aerobic exercise - such as jogging, cycling, dancing, or swimming - for three hours weekly can help improve sleep.
The reason why women experience sleep disorders during menopause is because of the decline in estrogen levels. With low levels of estrogen, the body produces an excess of a stress hormone called cortisol and reduces the amount of melatonin being produced,so it is important to restore estrogen levels by consuming herbs rich in phytoestrogens. These bioactive compounds are received by estrogen receptors in the body and help the body function regularly. Some examples are black cohosh, red clover, dong quai, ginkgo, ginseng, and licorice.
To overcome sleeplessness, use these simple solutions for deep sleep. Getting a good night's rest is important for proper body and brain functionality, so it can be a nightmare when you are unable to sleep well. These effective tips can help you overcome sleep disorders.
- Advances in Integrative Medicine. (2020). Meditation as an approach to lessen menopausal symptoms and insomnia in working women undergoing the menopausal transition period: A randomized controlled trial. Retrieved October 6, 2020 from https://www.sciencedirect.com/science/article/abs/pii/S2212958820301567
- Cajochen, S. et al. (2011). Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology, 110(5), 1432-1438. doi: 10.1152/japplphysiol.00165.2011
- Centers for Disease Control and Prevention. (2012). Meditation and Health. Retrieved June 2, 2014, from http://www.cdc.gov/features/meditation/
- National Institutes of Health. (2014). Sleep Disorders. Retrieved June 2, 2014, from http://www.nlm.nih.gov/medlineplus/sleepdisorders.html
- Office of Dietary Supplements. (2008). Black Cohosh. Retrieved June 2, 2014, from http://ods.od.nih.gov/factsheets/BlackCohosh-HealthProfessional/
- Passos, G.S. et al. (2011). Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep medicine, 12(10), 1018-1027. doi: 10.1016/j.sleep.2011.02.007
- University of Maryland Medical Center. (2013). Adult Sleep Disorders. Retrieved June 2, 2014, from http://umm.edu/programs/sleep/health/sleep-disorders/adult