How to Improve Sleep During Menopause: Practical Tips

Menopause and Sleep: A Complicated Relationship Menopause is a period of significant hormonal changes in a woman's life that affect various aspects of her health, including sleep. During this phase, it's common to experience insomnia or nighttime awakenings due to hot flashes, anxiety, or depression. Improving sleep quality during menopause is crucial for maintaining physical and mental health. Below, we share practical tips for getting a restful night's sleep.

Understand how hormonal changes affect your sleep. During menopause, the decline in estrogen and progesterone directly impacts sleep regulation. The lack of progesterone makes it difficult to fall asleep, while the drop in estrogen can cause nighttime hot flashes. Recognizing these changes is essential to implementing effective strategies.

Tips to improve sleep during menopause

1. Establish a regular sleep routine

• Go to sleep and wake up at the same time every day.

• Avoid long naps; limit yourself to 20-30 minutes if necessary.

2. Control nighttime hot flashes

• Keep the bedroom cool with fans or air conditioning.

• Wear breathable pajamas and sleepwear, such as lightweight cotton.

• Hydrate properly during the day, but avoid liquids before bed.

3. Practice relaxation techniques

• Incorporate meditation or mindfulness into your nightly routine.

• Perform deep breathing exercises to reduce stress.

• Try gentle yoga or stretching before bed.

4. Take care of your diet

• Avoid stimulants such as caffeine and alcohol.

• Opt for light, easy-to-digest dinners.

• Incorporate foods rich in magnesium (nuts, seeds, avocados) and phytoestrogens (soy, flax seeds).

5. Consider natural supplements

• Melatonin: regulates the sleep cycle.

• Valerian and passionflower: plants with relaxing properties.

• Madequa Supplements: Specifically designed for menopause symptoms.

6. Maintain an active lifestyle

• Exercise regularly, but avoid strenuous activity before bed.

• Prioritize low-impact activities such as walking or swimming.

7. Create a sleep-friendly environment

• Use blackout curtains to block out light and earplugs if necessary.

• Invest in a good mattress and pillows that promote proper posture.

Consult a healthcare professional if sleep problems persist. Consult a specialist to identify possible underlying causes and receive appropriate treatment.

Conclusion: Improving sleep during menopause is possible with lifestyle changes, such as establishing routines, taking care of your diet, and managing nighttime hot flashes. If these tips aren't enough, seek professional support to achieve restful sleep.

References

• Loprinzi, P.D., & Cardinal, B.J. (2012). “Sleep and physical activity: a review.” Sleep Health, 1(1), 41-47.

• Freeman, E.W., & Sherif, K. (2007). "The impact of menopause on sleep." Current Opinion in Obstetrics and Gynecology, 19(4), 389-393.

• Khalid, H., & O'Keefe, S. (2020). “Natural treatments for sleep disturbances in menopause.” Journal of Women's Health, 29(2), 211-220.

• Newton, K.M., et al. (2006). “Effect of soy isoflavones on menopausal symptoms: a randomized controlled trial.” Journal of the American Medical Association, 295(1), 33-43.

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