It's 3 a.m., and you lie there awake, again, unable to sleep. You have been plagued by lack of sleep for weeks, as you have seen almost every hour on the clock at different times, and have often wondered why you bothered going to bed in the first place. The night sweats have also been fun, too. And then there is the constant irritability and drowsiness. Is it you? Or is it the dreaded menopause about which you’ve been warned?
According to the Sleep Foundation, up to 50 percent of women are plagued by sleep issues as compared to 15 percent of the general population, because of hormonal changes during menopause and perimenopause. These issues often include insomnia, night sweats and sleep apnea. Some women report having a hard time falling asleep and others wake up and can’t get back to sleep. It’s often related to life’s changes that happen when women are in their 40s and 50s.
While sleep may have once come easily for you, menopause and perimenopause can throw you off kilter.
Here are tips for a better night's sleep:
- Turn off your devices and read before bedtime.
- Have a cup of herbal tea.
- Take a bath to calm your body and mind.
- Develop a sleep a routine, and make sure you go to bed and get up around the same time each day. A routine will help train your body and your mind.
- Even if you get sleepy during the day, avoid the temptation to nap if you have trouble sleeping at night.
What you eat can make a huge difference in how you feel, too. Avoid excessive caffeine, alcohol and spicy foods right before bed.
There’s also evidence that wearing loose-fitting clothing can help with night sweats, one of the reasons that CoolRevolution was created. So, ditch tight-fitting pajamas for breathable, loose-fitting PJs. Also, keep a glass of water by your bedside, so if you do wake up, you can take a few sips to help cool your body temperature and get back to sleep.
Getting enough rest not only helps you feel refreshed, but it’s good for your mind and body. Women going through perimenopause and menopause too often are fighting depression, as a result. If you feel tired or sluggish during the day, don’t want to engage in previously enjoyable activities or find yourself retreating from others are all signs of depression. We urge you to seek help from a trusted doctor, who understands what women experience during perimenopause and menopause.
Sleep is an important part of taking care of your body at every age, but especially as we go through life’s changes. If you’re struggling to get a good night’s rest, see if changing up your routine – or creating a routine – will help you get the sleep your body needs to live your best life.