Menopause and sleep problems: These interventions can improve your sleep

Lack of sleep and poor sleep can make you tired, irritable and moody. When you are tired, you may have difficulty concentrating, remembering things, working efficiently and overcoming daily stresses. You may be less patient with family and friends.

Difficulty getting good sleep and sleep can lead to even more stress, which can make sleep problems worse. Adequate sleep is needed for good health.

Read this too: Do ​​you always dream of the same person? Here’s what it really means

You have had enough sleep when you can function in standby mode during waking hours. Most adults need between 7 and 9 hours of sleep each night. During the menopausal transition, you may find that you have more trouble falling asleep, staying asleep, or waking up feeling refreshed.

These interventions can improve your sleep!

Woman photo created by cookie_studio -
Foto by cookie_studio –

# Maintain a sleep-promoting environment. Think quiet, cold and dark. A white noise machine can be helpful. If you sweat at night, try holding the fan to the bed (and turning it on as needed), light pajamas and bedding, and putting ice under the pillow – turning the pillow over during the night so that the face rests on the cold side.

Also read this: Massage against insomnia

# Try relaxation techniques such as meditation or slow deep breathing exercises. You can learn these techniques through books, videos and classes.

# Avoid TVs, computer screens, smartphones and e-readers at least an hour before bed, as the light of these devices can disturb sleep.

Also read this: How to solve tension in the neck and shoulders?

# Follow the 15 minute rule. If you don’t fall asleep within 15 minutes, get up, leave the bedroom, and do something relaxing in another room, such as reading a book or magazine or listening to soft music. Go back to bed when you are sleepy.

Woman photo created by wayhomestudio -’s photo

# Follow a regular sleep routine. Try to wake up and go to bed at about the same time every day, even on weekends.

# Use the bedroom only for sleeping and sex.

Also read this: Everything you need to know about insomnia

# Avoid stimulants such as alcohol, caffeine and nicotine throughout the day, not just in the evening. Although alcohol initially acts as a sedative, it often leads to disturbed sleep.

The stimulant effects of caffeine can last up to 20 hours. Coffee, tea and cola are not the only culprits. Many painkillers, diuretics, allergies and colds, as well as weight control products contain caffeine.

Also read this: How to start energy in winter

# Avoid eating a hearty meal or sweets just before bed. This can disrupt sleep – and also encourage weight gain.

People photo created by lookstudio -’s photo

# If your sleep is disturbed due to your partner’s late night activities or snoring, talk about how it affects your sleep and think about solutions. Snoring can be a sign of sleep apnea, so your partner may benefit from visiting his or her GP, for starters.

Also read this: How hormones dictate changes in the body

# Exercise almost every day. Take a walk! Exercising daily improves sleep, but avoid strenuous exercise just before bedtime.

# If your sleep problems do not respond to lifestyle changes, consult your doctor about other treatment options and to rule out specific causes of sleep problems such as thyroid, abnormalities, depression, anxiety, allergies, syndrome restless legs or sleep apnea (breathing problems during sleep).

Also read this: Sitting – the greatest enemy of good health women 35+

Women with severe sleep disorders may benefit from consulting a sleep specialist.

Hand photo created by gpointstudio -’s photo

# Herbs and supplements: melatonin, valerian, chamomile, lavender, lemon balm and passion flower can be mild sedatives, although scientific data are limited. State control over herbs and supplements is limited, so buy products manufactured and approved by the domestic association for medicines and medicinal products.

Also read this: All diseases are diseases of our immune system

# Over-the-counter sleeping pills: Many contain diphenhydramine (e.g. Benadryl) and can help you fall asleep and sleep without interruption. Try small doses (25 mg or less) to reduce the risk of morning sickness.

# Cognitive Behavioral Therapy (CBT): CBT is a specific form of psychotherapy that effectively treats many sleep problems.

Also read this: Women’s breasts – how to nurture them and preserve their health

# Prescription sleep medications: Medications approved for the treatment of sleep problems may be helpful in stopping the insomnia cycle, but should ideally be used only as a short-term solution. Some result in morning fatigue, and over time they can become less effective and can become a habit.

People photo created by lookstudio -’s photo

Sleep-related intoxication can increase the risk of falls, fractures, so try to avoid sleeping pills if you have an increased risk of falling.

# Treatments for night sweats: If you have annoying heat waves and / or night sweats that interfere with sleep, consider treating your night symptoms to improve sleep.

Also read this: CAMOMILE, the oldest medicine of folk medicine: A mild and gentle way to protect our health

Effective treatments for night sweats include hormone therapy and non-hormonal medications such as certain low-dose antidepressants. Hormone therapy has other benefits and risks, so you should talk to your doctor to make sure that hormones or other drugs that treat night sweats are the right choice for you.

Also read this: Hormone replacement therapy after menopause and risk of disease

# With any medication you choose for sleep, always use the lowest dose that cures your sleep problem in the shortest amount of time.

Source: Sito&Rešeto by

*The article has been translated based on the content of Sito&Rešeto by If there is any problem regarding the content, copyright, please leave a report below the article. We will try to process as quickly as possible to protect the rights of the author. Thank you very much!

*We just want readers to access information more quickly and easily with other multilingual content, instead of information only available in a certain language.

*We always respect the copyright of the content of the author and always include the original link of the source article.If the author disagrees, just leave the report below the article, the article will be edited or deleted at the request of the author. Thanks very much! Best regards!