Menopause and Sleep:

Sleep can be particularly hard for women who are experiencing menopausal symptoms. During menopause, the changes in a woman’s hormone levels can lead to many unwanted physical symptoms. These hormone changes frequently cause women to suffer hot flashes and periods of intense discomfort. Hot flashes and night sweats can cause mild to severe insomnia. When suffering from insomnia, many women find themselves unable to sleep at night and excessively tired during the day. During this period in a woman’s life, hormone-replacement therapy may be prescribed to help alleviate the majority of symptoms. Along with, or instead of, hormone-replacement therapy, there are also other things you can do to help relieve some of these symptoms during sleep:

• Wearing loose clothing at night;

• Keeping your bedroom cool at night;

• Avoiding spicy food before bed (or any food that can trigger sweating);

• Maintaining a consistent sleep schedule;

• Avoiding caffeine during the afternoon and evening;

• Exercising (this should, however, be done early in the day and not close to bedtime;

• Employing relaxation techniques, such as deep breathing or yoga, to wind down before bed;

• Avoiding napping during the day, as this may make sleep more difficult at night.