Sleeping problems or insomnia are one of the symptoms of menopause that are usually accompanied by mood disorders, hot flashes, and depression. The hormone, physical, and psychological changes during menopause have caused about 61% of women to have sleeping problems.
With the changing levels of estrogen, it gets harder to feel more like yourself. Here are five ways to sleep better during menopause.
Maintain a Bedtime Schedule
Keeping a regular bedtime schedule helps build a routine that will result in better rest and sleep. Getting better quality of sleep results in mental sharpness, emotional well-being, and energy level - three aspects that are changing during menopause.
Avoiding naps during the day will also help menopausal women sleep better at night. Maintaining a bedtime schedule is also best paired with a consistent time for waking up.
Exercise Daily
Exercise promotes happy hormones to help balance mood swings and helps with overall health. A daily exercise regimen doesn't need to be vigorous and can be as simple as taking a 20-30 minute walk.
Fitness will help women lose excess weight or maintain a healthy weight. Exercise can both strengthen the bones while lowering the risk of illnesses such as breast cancer and endometrial cancer.
It's best to exercise in the morning or afternoon and not three hours or less before bedtime so that sleep will not be disrupted.
Avoid Certain Habits
It's best to avoid three particular habits - regular consumption of caffeine and alcoholic beverages, as well as smoking cigarettes/e-cigarettes. Several studies have revealed that drinking too much soda, tea, and/or coffee results in vasomotor symptoms. These include night sweats, palpitations, hot flashes, and changes in blood pressure which can be factors for insomnia as well.
Wear Lose Clothing
Choosing the right outfits during menopause can help women stay comfortable during the day and at bedtime. Light clothing such as cotton or natural and breathable fabrics like bamboo and linen will help avoid night sweats and hot flushes.
Bamboo clothing is naturally hypoallergenic and antibacterial. Bamboo pajamas are also moisture-wicking fabric, which moves or wicks sweat to the fabric's outer layer, allowing sweat to quickly evaporate.
Avoid Exposure to Phthalates
A recent study had linked menopausal sleep disruption to chemicals in the environment. The Midlife Women's Health Study published their findings in the journal Menopause describing the harmful effects of phthalates, a common chemical found in numerous products.
Phthalates are chemicals that are a binding agent and make plastics flexible too. Phthalates are found anywhere from cosmetic products to food packaging and fragrances. 'This study raises concerns and additional questions about a possible contribution of phthalates to sleep disturbances in premenopausal and perimenopausal women," said Dr. Stephanie Faubion.
The chemical affects the endocrine system, which is responsible for the production of hormones. To decrease exposure to these chemicals in the environment, it would be best to check if cosmetics and fragrances are organic, natural, and phthalate-free.
Since the chemicals are also commonly found in plastic, it is an opportunity to go plastic-free and find better environmentally-safe alternatives for packaging. Dr. Faubion added, 'Additional research into these endocrine-disrupting chemicals and their interactions with hormones, sleep, and mood in midlife women is needed.'
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