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Do This - Not That: Managing Insomnia

From the Fitness & Wellness After Hysterectomy Articles List

Woman lying in her bed wondering how she can  manage menopause related insomnia?How can I manage insomnia so I can get some rest?

Insomnia at any time of life can leave you exhausted, but all that changes that go along with menopause can compound the problem. No matter how tired you are, you simply can't fall or stay asleep.

Without realizing it, some of your regular activities could be making things worse, too. Making some simple lifestyle changes may be all you need to get a good night's sleep.

If you are having trouble falling and staying asleep, try some of these simple do's and don’ts. Hopefully you get some extra shut eye and feel more rested.


  • Exercise regularly, though not immediately before bed.
  • Find ways to keep your bedroom cool, dark, and quiet.
  • Follow a bedtime routine that is the same each night.
  • Get up and go to bed at the same time every day.
  • Get up and read if you can’t sleep.
  • Drink some warm milk, Ovaltine, or Sleepytime tea.
  • Manage hot flashes.
  • Reduce stress and try relaxation techniques.
  • Try Melatonin
  • Consider aromatherapy.
  • Find your hormone balance.
  • Make sure your bed and pillows are comfortable
  • Ask your doctor about a safe sleeping aid, supplement, or herb


  • Don’t eat large or spicy meals at bedtime.
  • Don’t eat or drink caffeine after noon.
  • Don’t nap during the day
  • Don’t work close to bedtime
  • Don’t take a very hot shower before going to bed
  • Don’t use your bedroom for any activities except intimacy and sleeping
  • Don’t use stimulants, including alcohol, nicotine, and certain medications, before bedtime
  • Don’t forget to ask your doctor if there could be reasons other than menopause keeping you awake
  • Don’t give up!
Adequate sleep is necessary for overall health so it is important that you work with your medical team to ensure you are getting a good night’s rest. Your doctor may be able to suggest both traditional and alternatives you can consider to help you get some zzzs, so don't hesitate to give him or her a call!

This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.

08-22-2014 - 04:24 PM


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