This problem-solving approach to therapy has been shown to help improve sleep in women with menopausal symptoms. If these changes to your bedtime routine don’t help as much as you’d like, you may want to consider cognitive behavioral therapy for insomnia. Talk to your doctor if you are having trouble sleeping. Read and share this infographic to help spread the word about ways to improve your sleep. Even small amounts make it harder to stay asleep. Remember, alcohol won’t help you sleep.Stay away from caffeine (found in many coffees, teas, and chocolate) late in the day.Avoid eating large meals close to bedtime.Exercise at regular times each day but not close to bedtime.Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible.The light from these devices may make it difficult for you to fall asleep. Try not to watch television or use your computer or mobile device in the bedroom.Some people read a book, listen to soothing music, or soak in a warm bath. Avoid napping in the late afternoon or evening if you can.Go to sleep and get up at the same time each day. To improve your sleep through the menopausal transition and beyond: Getting a good night’s sleep during the menopausal transition
And research now suggests that waking from sleep itself may trigger hot flashes, rather than the other way around.ĭeveloping healthy habits at bedtime can help you get a good night’s sleep. Lack of sleep can make you feel irritable or depressed, might cause you to be more forgetful than normal, and could lead to more falls or accidents. Not getting enough sleep can affect all areas of life. But these are not a cure for sleep disturbances, such as insomnia, and should not be used long term. Others use prescription medications to help them sleep, which may help when used for a short time. Some women who have trouble sleeping may use over-the-counter sleep aids such as melatonin. Managing these issues may help to manage sleep symptoms as well. Hot flashes, especially night sweats, and changes in mood - depression in particular - can contribute to poor sleep. Add symptoms of menopause on top of all this, and you may find yourself having trouble sleeping at night. You may be caring for aging parents, supporting children as they move into adulthood, taking on more responsibilities at work, and reflecting on your own life journey.
The years of the menopausal transition are often a time when there are other changes in a woman’s life.
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