Menopause can be a trying time for many women, especially when sleep disturbances come into play. These sleep disturbances can range from insomnias such as difficulty falling asleep to night sweats that may wake you up throughout the night. Catching up on rest can be difficult when these disturbances persist and can take a toll on your physical and mental health. Fortunately, there are ways to cope with sleep disturbances during menopause and health to help improve your quality of life.
Manage Stress Levels
Stress is a main culprit of sleep disturbances during menopause, so it is important to address it. Making small changes to reduce stress, such as avoiding screens before bed, can help to improve sleep. Learning methods to relax and cope with stress, such as doing yoga, can also be beneficial.
Eliminate Caffeine and Alcohol
Caffeinated beverages and alcohol can both affect the quality of your sleep, so it is important to avoid these during menopause. Instead, opt for non-caffeinated drinks, like herbal tea.
Improve Your Diet
An unhealthy diet can lead to things like obesity, which can contribute to sleep disturbances. A balanced diet full of vegetables, fruits, and proteins can not only provide you with necessary nutrients, but also lead to improved sleep.
Maintain a Sleep Routine
Having a consistent and regular sleep pattern is extremely important for getting restful sleep. As hard as it may be, try to stick to a schedule to keep your body in a rhythm. This includes going to bed and waking up at the same times every day.
Exercising can help to reduce common symptoms of menopause like hot flashes and night sweats, as well as help your body maintain energy throughout the day. Even low-impact workouts such as walking can be beneficial.
These are just a few ways to cope with sleep disturbances during menopause and health. By making small changes and being conscious of your lifestyle, you can improve your quality of sleep and overall wellbeing.