Tackling menopause: sleep better with these 4 tips

By author photo Kimberly Gillan

menopause · 05 Jul 19

Menopause sleep problems: natural remedies

Whether it’s the changing hormones, the increased incidences of snoring or the hot flushes jolting you awake, unfortunately sleep can take a turn for the worse during menopause.

The good news is, there are things you can do to  tackle menopause sleep problems and get a better nights sleep. Here’s how.

 

  1. Only have caffeine in the morning

Experts recommend limiting yourself to two caffeinated drinks (including tea, coffee, cola and chocolate) each day during menopause, and trying to have them prior to lunch so the caffeine doesn’t wreak havoc with your circadian rhythm.

If you can’t fathom the thought of an afternoon or evening without a hot drink, try a herbal tea, such as chamomile or peppermint. This is a helpful way to minimise menopause sleep deprivation.

 

  1. Resist a late night Netflix binge

The sleep hormone melatonin naturally declines with age, but you can help it do its work by going to bed at the same time each night.

Pick up a good book or listen to some music to wind down in your final hour before bed because phones and computers emit blue light that tricks our brains into thinking its daytime (ie. wake up time!).

 

  1. Sleep cool

If it’s those ghastly hot flushes waking you up during menopause, sleep in light cotton bed clothes, stick your feet out of the blankets and keep air circulating with a fan.

 

  1. Meditate through menopause

Worrying about sleep can unfortunately fuel insomnia, so as simple as it sounds, having faith that your body knows how to get the rest it needs can be helpful.

Try to take time for stress reducing activities, such as massage, yoga, meditation or walking to improve your chances of drifting off at night.

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