The menopause comes with numerous “lovely” symptoms, from hot flashes to mood swings. As if this wasn’t bad enough, many women going through the menopause experience insomnia. If this is happening to you, don’t worry! There are ways to relieve the symptoms and get a good night’s sleep.
Read on to learn more.
Menopause and Insomnia
Since insomnia isn’t a “standard” symptom of the menopause, many wonder what exactly is causing it. Namely, during the menopause, levels of both female hormones (progesterone and estrogen) drop. Progesterone has a sleep-promoting effect, and reduced levels can cause insomnia. Plus, lower estrogen levels make women more susceptible to factors that affect the quality of sleep, such as noise or light.
So, even if you manage to go to sleep, you most likely won’t wake up well-rested. Here’s what you can do to get rid of insomnia.
Consult a Therapist
Cognitive-behavioral therapy (CBT) for insomnia can help you return to your normal sleep patterns and feel well-rested again. This type of therapy can help you identify your thoughts and beliefs related to sleep and replace them with habits that promote sound sleep.
If you can’t see a therapist, try sleep improvement programs like Sleepio.
According to the Sleep Foundation, taking melatonin can significantly improve the quality of sleep for women going through the menopause. Melatonin is a hormone our bodies naturally produce as a response to darkness. When there isn’t enough melatonin, we can’t sleep.
Melatonin is completely safe for our health and can be purchased over the counter. Besides improving sleep, melatonin can control mood swings.
No More Insomnia
Women going through the menopause can also try keeping the temperature in their bedroom cool and wearing light sleepwear if they want to sleep better. Plus, adopting a healthy diet, exercising regularly, and drinking enough water can do wonders for healthier sleep patterns.