Menopausal women have a lot to put up with during the change- from the hot flushes to mood swings, this time in a woman’s life can be a huge challenge to face, particularly when they are not getting enough sleep. Insomnia, unfortunately, is something which is experienced by several women, both premenopausal and menopausal.
Sleep is such a vital part of our routine, allowing us to recuperate and prepare our bodies for the next day. However, for many reasons, we can lose sleep at night which can adversely affect us over time if insomnia persists.
Problems in sleep patterns can be linked to a number of reasons including hormonal changes and imbalances, which typically occurs during the early menopausal stages as a woman produces less oestrogen and progesterone, known to help promote sleep. Decreases in oestrogen can also contribute to women being easily stirred from slumber by environmental stressors. Low oestrogen levels can also increase feelings of depression, which when coupled with life stressors, can cause stretches of insomnia.
Not to mention the hot flushes which are listed as the number one irritant for menopausal women across the nation. The experience of a hot flush is a direct result of a surge of adrenaline, which alerts the brain and wakes us from our sleep; unfortunately, the adrenaline can take a while to level out, meaning that a lot of women end up getting a restless night. The hot flushes also alter the body’s temperature which can be uncomfortable when trying to get back to sleep.
With all these factors adding up to a bad night’s sleep, is it any wonder that women are struggling to deal with the menopause? However, alongside our products, we want to be the go-to-guru for the women of Britain facing this change in their lives. Our helpful guides and articles on menopause will help you through this natural stage of your life. This time, we take a look at ways to help fight through insomnia brought on by menopause and give you some tips on how to get some quality sleep:
Regulating Room Temperature
If you are experiencing a lot of hot flushes at night, cooling down can help you get back to sleep. The perfect sleeping temperature, according to studies, is 18C, so investing in an air-con or a stand fan can help to regulate the temperature in the bedroom and encourage you to get a perfect sleep. Alternatively, why not try our hot flush cooling spray for instant relief? Working in seconds, this can help your body to cool through the science of evaporation, leaving you feeling comfortable once again and able to fall back into your well-needed slumber.
Avoiding Certain Drinks
It’s no secret the effects caffeine has on the system; in fact, the caffeine from drinking one cup of coffee can stay in your body for the next six hours. With this being said, it is advised that caffeine is avoided after 2 pm to help your body prepare for sleep later on in the evening.
Time restrictions should also be applied to alcohol, with recommendations putting alcohol to be avoided three hours before your bedtime.
Try and consider the right type of snack before bed. A treat which is high in carbohydrates and low in protein will speed the amino acid tryptophan to the brain, and then it will turn into the neurotransmitter, serotonin, which induces sleep.
In order to encourage your mind to switch off, it’s best to make your bedroom as dark as possible, even consider an eye mask if this will help. Keeping all lights off, including LED lights from alarm clocks, will prevent any light from seeping through the eyelids and waking you up.
This goes for electronics as well; using computers and laptops, TV, IPads and mobile phones can be disruptive to your sleep as they stimulate your brain. Their blue lighting has also been proven to interfere with sleep.
Sometimes our clothing can be restrictive and not conducive to helping us sleep at night. Loose-fitting and breathable clothes are best, made from materials such as cotton. Alternatively, some experts advise sleeping in nothing at all!
Studies indicate that high levels of exercise could be the key to higher quality sleep for menopausal women, especially when they experience hot flushes. Experts recommend that women complete exercise at least three hours before going to sleep. For exercise guides, check out our blog.