Menopause occurs in middle-aged women and marks the finish of their monthly menstrual cycle. It is the end of the reproductive years and usually begins in a woman's late 40s or early 50s, when the body gradually stops producing estrogen and progesterone. Menopause can cause sleep difficulties due to symptoms such as hot flashes, sweating, anxiety and depression, and the change in hormones can disrupt the sleep cycle. Fortunately, there are ways to improve the quality of sleep while going through menopause.
Step 1
Wear loose-fitting, light clothes to bed. This will keep you cool and make you more comfortable during hot flashes.
Step 2
Keep your bedroom cool and ventilated. Try cracking your window or using a fan that points at your bed or circulates air throughout the room.
Step 3
Establish a predictable bedtime routine that you can stick with. Go to bed at the same time every night, and try other bedtime routines such as bathing beforehand or reading a chapter in a book. When your body gets used to your bedtime routine, it may be easier to fall asleep and stay asleep comfortably.
Step 4
Have sex before going to sleep as long as you are not experiencing dryness and discomfort as a result of menopause. The workout and orgasm can make you drowsy.
Step 5
Exercise in the morning before your other daily activities. According to Psychology Today, women who exercise moderately for half an hour each morning can have less trouble falling asleep.
Step 6
Talk to your doctor about hormone therapy and medication. Some women can be given estrogen, sometimes mixed with progestin, in the form of a patch or pill. This reduces the symptoms of menopause. The antidepressant Effexor, although not as effective as estrogen, can reduce hot flashes as well.
Step 7
Discuss natural remedy options for menopause with your doctor. According to the National Sleep Foundation, soy products and black cohosh contain phytoestrogen, a hormone found in plants that is similar to estrogen and can reduce hot flashes.
Step 8
Consider seeing a therapist if you believe your sleeplessness is due to anxiety. You may be able to talk through whatever issues are bothering you and keeping you awake at night, and you could even discover issues that you were not consciously aware of.
Things You'll Need
- Loose-fitting clothes
- Fan
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