Menopause and Sleep: Key Insights

‍

We all know how instrumental getting a good nights sleep can be. The optimum amount for healthy adult is deemed to be 7 hours of good quality sleep. But sleep can be influenced by your health and women find more and more as they move through menopause that their sleep can be affected. So at a time when we really need to be getting that good quality sleep…we don’t!

‍

Common Sleep Issues

‍

Difficulty getting to sleep and then difficulty actually staying asleep
Hot Flashes and Night Sweats: These symptoms often disrupt sleep, causing frequent awakenings.
The risk of developing sleep apnea may increase due to hormonal changes.
The increases anxiety and depression that menopausal women go through can further impact sleep quality.

There are some fundamental changes that can be made that will not only help improve quality of sleep but will improve that overall quality of lives

Tips for Better Sleep

Create a Comfortable Sleep Environment. Keep your bedroom, cool, quiet and free of distractions
Establish a good Sleep Routine - Go to bed and wake up at the same time daily.
Aim for regular exercise but avoid doing so close to bedtime
Reduce caffeine, nicotine, and alcohol, especially before bedtime.
Practice Relaxation Techniques, engage in mindfulness or yoga to promote relaxation. Have a warm bath!
If symptoms are severe and really affecting your life, see a GP. You may need to start taking HRT or there are many natural supplements on the market that you could try. Magnesium particularly can hugely improve the quality of our sleep.

Conclusion

‍

Symptoms and side affects of menopause are many and can be different for all women. And many of us will have challenges that are different to other peoples that we need to manage along the way. Along with nutrition and exercise, good sleep is one of the pillars health and we should be protecting the quality of it as much as possible

‍

One things for sure though…there is no-one who’s mental well-being and daily life won’t be improved by getting a decent, quality sleep

‍