Have you been having trouble getting good sleep ever since your menopause started? Or are you worried about what you might have to face during menopause? Perhaps you are here just to gain knowledge.
Well, whatever may be the reason you have come to the right place. This article will provide you with all the information you need on menopause, its causes, symptoms, and treatments, along with how you can sleep better during it.
If you or your loved one is going through this phase and you do know how to help them, then worry not, we are here to help you. By the end, you will have a better understanding of menopause and how you can sleep well during it.
What is Menopause?
Menopause is something all women have to go through. It can be defined as the time when the menstrual cycle permanently stops due to the natural depletion of oocytes from aging.
The diagnosis is made when a woman hasn’t had menstruation for 12 consecutive months. This marks the end of her reproductive period.
Women are born with a very limited amount of eggs, and these eggs are stored in their ovaries. The ovaries produce major hormones like estrogen and progesterone which control menstruation and pregnancy.
When ovaries stop releasing eggs every month then menstruation stops and marks the beginning of menopause. However certain autoimmune disorders can cause premature menopause.
When menopause is about to begin, a woman will have to go through many things, one of which includes the “hot flashes.”
What are the Hot Flashes?
It is the sudden feeling of warmth enveloping your body, with sweating and a little blushing. Hot flashes can be very severe, its different for every woman.
Some of the other very common symptoms include:
- Vaginal dryness
- Low libido
- Mood swings
How do I sleep well?
Menopause has a very strong link to insomnia. When menopause starts you will notice that you have trouble falling asleep, and the hot flashes have a major role in this issue. Sudden hot flashes can prevent you from getting enough sleep. There are many things you can try to reduce the hot flashes.
Significantly, you feel comfortable before going to sleep so choose your favorite set of pajamas that are loose and breathable. It will also do you good if you chose to sleep on cotton sheets instead of synthetic ones.
It’d be best to keep the temperature of your bedroom low, as they can help with the hot flashes. Something else you can do is taking a cold shower before bed.
Cold showers greatly reduce your body’s temperature so you can sleep easily without having to worry about hot flashes and waking up. But remember, the more you worry about sleeping, the more trouble you will have falling asleep.
Exercising is very important in general, but it also helps with sleep. Studies have shown that exercising every day increases your quality of sleep. However, you should keep the timings in mind. It is best to exercise 3 to 4 hours before bedtime to ensure good sleep.
Another important thing to keep in check is your diet. A healthy diet ensures a healthy body. Caffeine should be avoided as it will keep you awake and can trigger hot flashes.
Alcohol should also be avoided, although it does help you sleep better, but it will not help in keeping you asleep as it also triggers hot flashes.
Sticking to your bedtime is very important, and this will ensure quality sleep. I know how tempting it can be to stay up late on weekends, but it’s best if you sleep at a specific time so you won’t have to deal with hot flashes.
All the symptoms of menopause are terrible and can be very hard to deal with, but what’s important is that you stay strong and not stress too much over it.
Taking care of your health is very important, so stick to a schedule, eat and drink properly too. If it is getting out of control then you should consult a specialist.
We hope this article was useful and provided you with all the information that you were looking for. Every woman goes through menopause, and it’s important to have as much information you can about it.