Menopause certainly comes with some inconvenient symptoms, but the sleep issues that accompany this transition can often become the most tiresome (literally). Fortunately, there are some things you can do to combat the sleeping problems that tend to develop during this transitional stage of life. Learn more about what sleep issues to expect and how to alleviate them.
Insomnia Women experiencing menopause may experience insomnia. This can manifest itself in a variety of ways, whether it’s difficulty falling asleep, waking up during the night, waking up too early in the morning or just feeling tired regardless of how much sleep you got the night before.
Snoring It’s something no one likes to hear, but you may be more likely to snore post-menopause. This can also be disturbing to your sleep patterns. In addition, it’s important to keep in mind that severe snoring can be linked to serious sleep disorders, such as sleep apnea.
Hot Flashes Estrogen levels can fluctuate pretty suddenly during menopause, which leads to the dreaded hot flashes. These can occur at any time, including while you sleep, causing some menopausal women to wake up hot and sweaty and have difficulty falling back asleep.
How to Alleviate Menopausal Sleep Issues There some simple remedies you can try for each of the sleep problems commonly associated with menopause. For insomnia, exercise regularly and avoid caffeine, alcohol and nicotine, especially close to bedtime. You can also take a warm bath or shower before bed to help you fall asleep. For snoring, try to sleep on your side instead of your back. In addition, you can try anti-snoring nose strips or mouth appliances. Hot flashes can be trickier to control. However, a few methods can make them more tolerable. Choose bedding and pajama fabrics (like Cool-jams™) that are breathable and moisture-wicking to stay more comfortable even when you get warm at night. You should also keep your bedroom well-ventilated and avoid heavy or spicy foods that could cause sweating close to bedtime. These tips and tricks can help make sleeping easier even when you’re experiencing some of the inconvenient symptoms of menopause. Making sure you get enough sleep will help you feel better physically and mentally throughout the day.