Midlife Insomnia: How to Sleep More During Menopause


All of us are familiar with the menopausal symptoms of hot flashes, weight gain, and mood swings. However, insomnia is one of the more enduring side effects of menopause. Approximately 61% of menopausal women have trouble falling or staying asleep, according to the National Sleep Foundation. Many women seek hormone therapy from their doctors due to this common issue, or they turn to prescription sleep aids. However, both hormone therapy and sleep medications carry the risk of addiction. So how can you get through menopause without relying on drugs or going without sleep all the time? Here are some suggestions to get you going.

Regular Exercise

Exercise benefits the mind, body, and soul frequently. Exercise can assist in assisting you in becoming sufficiently sleepy. Your internal body temperature increases during aerobic exercise, and so do your cortisol levels. However, this exercise “high” is only temporary. You become more relaxed and may even feel sleepy enough to fall asleep as your body temperature drops and the cortisol levels drop. It’s best to avoid exercising too close to bedtime because it can cause insomnia. According to studies, exercising more than an hour before bedtime increases the amount of sleep it induces.

Keep a Regular Sleep Schedule

It might not be the best idea to stay up late watching a movie if you want to get a good night’s rest. Even though it might make you sleepy enough to fall asleep, the quality of your sleep might not be very good. You may not feel rested if you have irregular sleep schedules or get up and go to bed at different times. It also doesn’t work to rise early during the week and sleep in on the weekends. Maintaining a regular sleep schedule is the only way to get restful sleep. Anything else will make you feel sleep deprived.

Warm Bath or Shower Before Bed

You can wind down and relax before bed by taking a warm bath or shower. Try adding Epsom salts to your tub or lavender-infused aromatherapy products to improve the experience.

A Comfortable Bed

It might seem obvious, but many women sleep on beds that are either too firm or too soft. While you might cut corners on other home furnishings, a good mattress is always a wise investment. Traditional coil mattresses, gel mattresses, and memory foam mattresses are all possible types of mattresses. If you’re menopausal, mattresses with memory foam and gel may be a little better for you because they tend to stay cooler than conventional mattresses. If you experience hot flashes and night sweats, this can be incredibly helpful.

However, if you can’t find a good gel memory foam mattress or simply prefer the coil variety, there are many pillows on the market that also contain gel. The pillows’ only drawback is that they have a tendency to be very firm. Once broken in, they can be initially somewhat uncomfortable but eventually become more comfortable.

Cooling packs that fit inside your pillowcase are another option. These packs are kept in your freezer throughout the day, and at night they aid in cooling your pillow. If you want something a little softer, they might be a good substitute for the gel pillows.

Meditation or Relaxation Exercises

One effective method for treating insomnia is to listen to relaxation or meditation apps. Short sessions with prompts to fall asleep are included in these apps, or there may be a combination of prompts and relaxing sounds. You can use a 10–20 minute relaxation app on your tablet or other mobile device. These apps work best when used right before bed or while you are in bed.

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