Difficulty sleeping is a feature of the transition to menopause. Difficulty falling asleep and waking up in the middle of the night are two major annoyances of menopause when it comes to sleep. Women may repeatedly wake up feeling hot flashes and have difficulty falling back to sleep, or wake up for no apparent reason.
Primary, here are some steps you can take to improve your sleep:
Check your mattress; should it be replaced?
Is the bedroom a quiet, dark place?
Do you have a partner who snores? Consider wearing earplugs.
Cut down on your caffeine intake, especially in the afternoon.
Avoid eating heavy meals late at night.
Cut down on your alcohol consumption; wine consumed six hours before bedtime can disrupt the second part of sleep and keep you awake part of the night. The metabolism of alcohol creates chemicals that are responsible for this disruption. Alcohol also decreases the quality of the remaining sleep.
Turn off your screens (TV, computer, and smartphone) an hour or two before you go to bed, and practice a pre-sleep relaxation routine that works for you.
Immediately list the things you want to do the next day to stop thinking about them in bed.
Practice yoga, meditation, or controlled breathing to calm yourself down before going to bed.
Make sure your phone is in night mode if it goes through the door frame.
Consider putting cool sheets and pillows in the bed and wearing a light nightgown.
Non-prescription products, such as valerian and St. John’s Wort, are also treatment options. Cognitive-behavioral therapy can also help.
If you are still having trouble sleeping, see a doctor to make sure you don’t have another disorder like sleep apnea, reflux, restless leg syndrome, and advice on what to do next. Precise treatments. Your doctor may tell you about treatment options, including hormone treatments that effectively improve the quality of sleep. Medicines for sleeping should be taken with caution.
They were designed for occasional, not chronic, insomnia.