How to get a good night's sleep in menopause
Insomnia is one of the symptoms that most affect the lives of women before and during menopause.
Is theinability to sleep through the night, and includes difficulty falling asleep, waking up in the middle of the night and not being able to go back to sleep or waking up very early in the morning.
As a consequence of insomnia, fatigue, irritability and, in some cases, deficiencies in cognition and memory appear.
We tell you what causes this insomnia and how you can solve it.
What Causes Menopause-Related Insomnia?
In many cases, insomnia during menopause can be caused by sweating or hot flashes at night, but it can occur for no apparent reason
Although the exact causes of insomnia in menopause are not known, one of the main factors that cause it are thehormonal changes.
What can be done to relieve insomnia in menopause?
A good option to fight insomnia is to try to remember that over time the hormone levels will balance, and the insomnia associated with menopause will probably decrease, and the inability to sleep will disappear.
With this positive outlook, some women choose to accept that they will be awake for many nights, and use those “extra hours” to read, watch television, listen to music or simply to relax.
Natural remedies for insomnia
The herbal teas such as chamomile or peppermint, or sedative herbs such as valerian, or melatonin are remedies that can be helpful to prevent insomnia.
There are also some habits that can be beneficial in reducing insomnia:
- Exercising during the day, but not right before bed
- Avoid alcohol and caffeine before bed
- Meditation and relaxation techniques
- Take a relaxing bath
- Listen to soft music
- Sleep in a cool dark room
- Avoid napping during the day
- Regularize sleep / wake hours
- Lack of concentration in menopause
- Insomnia in menopause