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10 Tricks to Help You Fall Asleep Tonight and Every Night During Menopause

From the Menopause and Hormones Articles List

Tricks to help you fall asleep tonight and every nightYou’re exhausted. You haven’t had a good night’s sleep since menopause arrived. You’ve resorted to using toothpicks to hold your eyes open. Yet every night without fail, you can’t fall asleep. You toss and turn, getting more exercise trying to fall asleep than you get during the day. It’s frustrating.

How can you be this tired but not be able to sleep? You’d give just about anything to be Sleeping Beauty or Snow White right now. Forget the prince and perfect looks – those gals got some sleep!

Good news – help is on the way! Below are 10 tips which will help you fall asleep and get some much needed rest during menopause.

10 Tricks to Help You Fall Asleep Tonight and Every Night!

  1. Follow the same bedtime routine every night.
    One of the most important things you can do to improve your sleep is to follow a regular bedtime routine. Whether it’s a work day or weekend, follow the same sleep routine every night at the same time. Doing so puts your internal clock on a proper sleep-wake cycle. Your routine should include winding down and getting ready for bed.

  2. Get up at the same time every morning.
    Just like going to bed at the same time every night, you should get up at the same time every morning. Even on weekends and holidays. A consistent schedule lets you get better rest on a daily basis. You should also include lights and sunshine in your morning routine.

  3. Use light wisely.
    As soon as you wake up in the morning, get the lights on. This lets your brain know it’s time to get going. Spend time outside in the sunshine during the day. As it gets close to bedtime, dim the lights. Your inner clock needs these signals to help it know when to be active and when to wind down. Melatonin, the natural chemical that regulates your sleep-wake cycle, is suppressed with light and produced when it’s dark, so knowing when to turn the lights on and off can help your body sleep better. It’s also good to make sure there’s no light sneaking into your room at night. Culprits can include your clock, partially closed blinds, and light under the door from another room. The darker your room, the better you’ll sleep.

  4. Watch what you eat and drink.
    Bad eating habits can affect your sleep. A poor diet can cause you to feel tired during the day or keep you awake at night. Try to avoid heavy meals closer to bedtime and stop drinking alcohol and caffeine in the early afternoon. Cut back on all liquids in the evening and right before bed or you’ll find yourself waking up to use the restroom. If you need a bedtime snack, try some warm milk or sliced turkey.

  5. Stay active and exercise regularly.
    Staying active and exercising regularly helps you sleep better at night, however, it’s important to know when to do it. Being active close to bedtime is stimulating, which is great during the day, but close to bedtime it keeps you from getting some sleep. Vigorous workouts can produce a burst of energy, so keep this type of exercising to earlier in the day. In the evening, exercises should only consist of low-impact activities such as gentle stretching, tai chi, or yoga.

  6. Get comfortable.
    If you’re not comfortable, you may find it hard to fall asleep and stay asleep. Assess your mattress, pillows, blankets, and nightwear. If any of them don’t feel quite right, replace them. Choose fabrics that breathe and feel soft on your skin. Consider an adjustable mattress. Your pillow should let your neck be at a neutral angle – not too high or low – and a pillow between your legs could help with any back pain.

  7. Check the temperature.
    If you’re too hot – and that can happen easily during menopause - you may find yourself unable to sleep. Or you may wake up several times with hot flashes and night sweats. Be proactive and turn the thermostat down in your room. Keep a fan on to circulate the air so it doesn’t feel warm and stale. Cooling down also helps your body to release melatonin so you can fall asleep naturally.

  8. Unplug the electronics.
    Lights from electronic devices can be stimulating, keeping your brain active so you’re unable to fall asleep when you crawl in bed. The light can also interfere with the production of melatonin. An hour or two before bedtime, turn off the TV, tablet, cell phone, and other devices. Find ways to wind down and relax without all the electronic gadgets.

  9. Listen to music, a story, or white noises.
    A light story, relaxing music, or white noises can help you relax by distracting your mind. Choose a story you’ve listened to before that’s not too engaging or thought provoking. Musical choices should be those that don’t have drastic changes in tempos and sounds. Choose a white noise that’s pleasant for you and masks any distracting sounds around you.

  10. Spritz some lavender on your pillow case.
    Lavender is one of the scents which can be calming. Spritzing a little on your pillow case or using some during your night time routine can help calm and relax you so it’s easier to fall asleep. Other choices include vanilla, chamomile, ylang-ylang, sandalwood, and cedar wood.

As always, talk to your doctor. She can give you some tips, check for underlying health issues, help you manage common menopause symptoms which may interfere with sleep, and discuss possible hormone replacement therapies (HRT) or sleep aids which might be helpful.

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.

02-22-2017 - 06:49 PM


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