Insomnia and Menopause
Insomnia and menopause can often go hand in hand causing problems for women during the onset of menopause. This very common problem is characterized by tossing and turning in an attempt to get comfortable and sleepless nights. It can be very difficult if you are a mentally active person to calm you mind and you will feel restless and irritable.
This condition happens during the menopause as a side effect of other menopausal symptoms, general mental and physical discomfort and hot flashes. Insomniacs find their nights are full of waking up frequently, periods of very light sleep and waking up to early. Also dealing with night sweats it is very easy for you to have periods of uninterrupted sleep, this will make it more difficult for you to sharp and at your best during the day.
Research shows that eating fat loaded foods before bedtime is not recommended, so a healthy eating plan is highly recommended. You can treat your insomnia by eating foods that increase serotonin levels in your brain, causing the body to relax. Serotonin calms your brain, helping you to sleep.
Drinking a glass of warm milk before you go to bed will help to calm your nerves. Exercise can also prepare your body for a good nights sleep.
In order to reduce insomnia it is important to cut down on foods that will induce stress and further stimulate tension such as any product containing caffeine. Do not drink coffee late in the day, avoiding over stimulating your nervous system. Try to reduce tension by learning hatha yoga positions, meditation or breathing techniques. Try and alter your sleeping arrangements. Change your pillows, are they to soft or to hard, is your head elevated too much? Maybe the sheets are not comfortable if so change them, try a pure cotton or something different to what you are used to.
Having irregular cycles can also cause the build up of anxiety, due to the lack of this “happy hormone.” Some people can take melatonin and this is enough for them to get a restful nights sleep. Others find that prescription sleeping pills are the only thing that works for them. If you are looking for a natural alternative Black Cohosh will help as a natural source of progesterone and also with your body flushes.
Many causes of insomnia stem from menopause. Depression is just one of the characteristics of the change in your life brought about by the menopause and this can have a negative influence on your ability to get a good nights sleep. Reduced estrogen levels can cause the start of depressive symptoms. Ovulation during the menstrual cycle causes progesterone to be released, this has a soothing effect on the body and the mind.
It is always recommended that you consult your doctor to ensure there are no other medical conditions aggravating your insomnia and menopause, deciding together on the best course for treatment.