Natural Remedies for Sleep Issues in Menopause
Are you struggling to get a good night’s sleep on top of experiencing other menopause symptoms? Unfortunately, menopause and sleep issues can often accompany each other, but there are steps you can take to get a better night’s sleep.
Sleep is vital for helping us to feel our best. Not getting enough can leave us feeling cranky and irritable, but so can menopause, which means your symptoms and tiredness can combine into what feels like a vicious circle.
However, understanding exactly what is behind this cycle could help you to gain a little more control over your sleep and finally get some rest, allowing you to feel more like yourself.
Menopause and Sleep: The Science Behind the Insomnia
During menopause, it’s not just the oestrogen levels in your body that decline, but progesterone too - this hormone plays a key role in keeping you calm and helping you to get a good night’s sleep.
Women are typically much more tired than usual when pregnant, and this is partly due to increased levels of progesterone in her body at this time. Therefore, when menopause begins, and levels of the hormone drop, it can be more difficult for women to nod off, which is why difficulty sleeping is a common menopause symptom.
And then when you do drift off, you could find yourself woken by night sweats and, despite a bad night’s sleep, you may be experiencing a lack of energy and general fatigue during the day too, leaving you feeling exhausted and at the end of your tether.
But you don’t have to keep suffering - there are ways that you can win back some control over your sleep, which could help you to do the same in other areas of your life too.
How to Improve Sleep During Menopause
You might be the kind of person who’s always been able to sleep anywhere and through anything in the past, but menopause is a huge time of change in a woman’s life, so you may need to start getting into a bedtime routine to help you to sleep better.
Try to reduce your caffeine and alcohol consumption, as drinking too much of either could leave you feeling wide awake at bedtime. Cutting down on these could help you to manage other menopause symptoms too, possibly providing some relief from hot flushes and night sweats.
Make sure you’re not too hot to avoid being woken by night sweats, leaving the window open, putting a fan on and wearing thin layers to bed - steer clear of a heavy duvet or blankets on your bed too.
Having a milky drink or a herbal tea infused with chamomile or lavender - both known for their relaxing powers - before you go to bed could also help, as could avoiding screens in the evening, and reading or finding another way to wind down instead.
Remember that while a hot bath may seem relaxing, raising your body’s temperature in this way could make you more likely to experience night sweats, but there are plenty of other ways to unwind.
Taking menopause supplements could also help; as they contain natural ingredients to rebalance your hormones, they may leave you feeling more relaxed, and also provide relief from other menopause symptoms, making you more likely to be able to get the rest you need.
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