6 Tips To Overcome Sleep Issues During Menopause
Your Guide To a Better Sleep
Ok, if you’ve decided to read this it probably means that you are struggling to sleep in menopause. You may think at 4am that you are alone, but you’re not! In fact 40-60% of menopausal women have reported sleep to be one of the most troublesome symptoms!
Sleep alterations can range from the inability to fall asleep, waking up at early hours of the morning, an interruption of sleep and waking feeling pretty exhausted.
Why does menopause disturb sleep?
Let’s look at your hormone fluctuations during perimenopause. Firstly your oestrogen is rapidly scaling the walls and then dropping to the floor, this hormone is an anti-inflammatory hormone which can affect your sleep / wake cycle or better known as the circadium rhythm.
Your wonderful calming progesterone is reducing which can impact your memory, mood and how you deal with stressors. Your testosterone (yes, women make it too) also reduces which can affect your energy and libido and the changes in these vital hormones can make you more vulnerable to poor sleep.
Let’s not forget the physical factors which will impair your ability to sleep; hot flushes, restless leg, bladder frequency.
How can we improve this? Here’s my guide..
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Consume the right foodsAre you giving your body the best chance of a restful sleep? Ditch the refined sugars and processed foods, these will impair your blood sugar balance and can have an inflammatory effect in the body. Choose nutrients from plenty of vegetables and fruits, oily fish, lean meats, nuts, seeds and whole grains. These foods can help stabilise hormones creating a better balance.
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Choose the right time to eatEating close to bedtime can affect the body’s metabolism, have your last meal or snack 2/3 hours before you sleep to prevent your digestive system having to overwork when you are in bed, this will help prevent bloating and fullness.
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Be activeExercise is excellent for women going through the menopause. Not only can it help reduce feelings of anxiety and depression it will also tire your body for a good sleep. Choose exercise that suits you and try to keep it to daylight hours as too close to bedtime can worsen your sleep.
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Reduce caffeine and alcoholYour ability to process toxins may change during perimenopause and consumption of alcohol and caffeine may directly affect your sleep quality. If you have caffeine, make it no later than 2pm and always hydrate in-between.
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Have a bedtime routineAvoid watching the TV or using your phone before bedtime, give yourself at least an hour of screen-free time. Dim the lights and find a technique to help you relax such as a bath, reading a book, gentle stretching or deep breathing techniques to promote calmness. Being consistent in this routine can train your brain to realise that sleep is on the horizon!
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Perfect your sleeping environmentKeep your room cool, ensure it is dark, use low lighting for reading before bedtime and ensure your clothing and bed linen is light and loose. Use a fan if you’re hot at night and have water available to drink.
There are medical sleeping issues to be aware of such as sleep apnea. This is a common sleep related breathing disorder that occurs due to a blockage of the upper airway. It can cause a choking feeling and heavy snoring so would be worth checking out with your GP if you have relatable symptoms.
There is no doubt that a lack of sleep can turn you from a fluffy bunny into a Saber Tooth Tiger and can impact your mood and energy and increase memory issues and brain fog. It will understandably add to the feeling of anxiety and depression through menopause which affect your food habits the following day – hello snacking!
How can nutritional therapy help?
With careful consideration of nutrition, life style habits, daily routines and if necessary supplementation, sleep deprivation through menopause can be managed.
Get in touch to talk through your menopausal symptoms.