Tips on Getting Good Zzzs During Menopause

Do you yearn for a good night's sleep? A disruption in sleep is a menopause symptom that plagues many women. As estrogen drops during this phase, hot flashes along with sweating make it difficult to sleep through the night. Others awaken with excessive irritability, depression and anxiety that lead to insomnia. Unfortunately, sleep issues make the entire process of menopause harder to deal with. Here are tips that may help during "the change."

Put exercise in the plan, as regular workouts are not only beneficial for good health but also improves a woman's ability to get a good night's sleep. Avoid vigorous exercise within three to six hours before bedtime, which may stimulate the central nervous system. It's best to wind down the day mentally and physically an hour or two before retiring for the night.

Avoid caffeine and try to swap out the coffee and colas for refreshing water and herbal teas. Caffeine is a stimulant, which affects the nervous system. It can also irritate the bladder in some women, waking them up at night to urinate.

Keep the bedroom comfortable. Start by sleeping in a temperature that is soothing to you--a cool bedroom will keep the hot flashes at bay. Some women like the breeze of an additional fan as well. I find wearing cool and comfortable sleepwear is a plus. It's best to sleep in the dark, avoiding excessive lighting from outside that can stream into a window disturbing sleep. Lulling to bed with relaxing music is helpful; so keep a CD player handy that shuts off when finished.

Keep a going-to-sleep ritual and establish a pattern of sleep, making sure you get adequate hours, which is necessary and healthy. Try to go to bed and awaken at the same time every day, even on weekends, to get into this habit.

Put your worries and thoughts to bed before you sleep. Take time to write down important memos and schedules prior to going to bed. It's time to shut down racing minds to gain a good night's sleep. Trust me, everything will be in your notes for the next day.

Engage in relaxation techniques to tone down the hyper sympathetic nervous system. Activities such as yoga, tai chi, meditation, biofeedback and prayer can balance the body and put you into a relaxation mode.

Consult your doctor about sleeping aids. Sleep deprivation is a true medical problem and menopause can be the culprit. If you find that after trying self-help measures, you are still not sleeping well, consult your physician. A doctor can prescribe sleep medications or discuss an alternative treatment for menopause symptoms such as herbs. According to Dr. Christiane Northrup in her book, The Wisdom of Menopause, there are supplements that help to induce better sleep.

-Kava Kava and Valerian are herbs that have been compared to small doses of benzodiazepines and barbiturates (found in sleeping pills) that are just as effective in inducing sleep and preventing nighttime awakening but without the morning hangover feeling that some prescription medications cause. Look for standardized products for the most natural ingredients.

-Melatonin is a hormone that is secreted by the brain's pineal gland in response to cycles of light and darkness. It is a hormone that produces drowsiness. If for any reason the cycles get out of sync due to jet lag, depression, shift work, and even hormonal deregulation in menopause, taking a melatonin supplement often helps to regain normal sleep patterns.

-Dr. Northrup recommends natural progesterone for sleep disorders during menopause. A small amount of this cream rubbed into the skin at bedtime helps bind to the GABA receptors in the brain producing a calming effect on the body.

Women need to remember that menopause is a temporary passage in life and as the body regulates itself to fluctuations and changes in hormones the symptoms including sleeping problems usually subside. As you enter into the postmenopausal stage, your life is not over, it's only getting better!

Sources:
WebMD
Christiane Northrup M.D.; The Wisdom of Menopause [Bantam Books, 2001