Are you in your menopause stages and having a hard time dealing with insomnia? Sleepless night times are referred to as insomnia. While many factors could cause insomnia, women in their menopause are likely to experience it frequently. Insomnia comes as hot flashes and could lead you to wake up sweaty and exhausted.
You could consider several options for doing away with the condition. However, you can consider changing your daily routine activities or even adopting a new lifestyle. Here are some of the tips to help you overcome insomnia and experience peaceful nights again.
Exercise is one recommended activity in everyone’s daily life. Work out exercises could include a wide range of activities that suit your routines, time, or health status. Morning or evening runs, for example, would be a perfect regular exercise.
If you go to work at the early dawn, consider having your evening time as your exercise time. In case you find your exercise routine suitable for morning hours, take that then. However, have ample resting time between the exercise and bedtimes. You don’t want to go to bed weak and tired anyway. Aerobics is another activity to help you keep fit. Visit your local gym instructor and book an appointment at your most convenient time. It’s healthy! Regular aerobics improves your sleep and state of mind.
According to experiments carried out by Northwestern University, women at their menopause stages and who had insomnia were exposed to regular aerobics. Studies revealed that those who exercised showed a reduction in insomnia levels.
Healthy eating habits
Practising healthy eating should be everyone’s task in life. You can control what foods you consume from your eating habits and how they will react to your body. If you are looking to minimize the effects of hot night flashes that cause insomnia, here are some foods to avoid;
Avoid too much caffeine: These include too much tea, chocolate, or coffee. Caffeine in these products takes a long time before leaving your body. They have an effect of giving you sleepless nights.
Having caffeine products would be preferably better during the day, considering that the products could take up to eight hours to be ejected from your body.
- Avoid spicy food before bed.
- Avoid alcohol.
Have regular sleeping schedules
Regular and constant sleeping hours could be a significant step in reducing insomnia, which means that you adopt continuous sleeping and waking hours daily. Also, avoid day time sleep, especially in the late afternoons. Sleeping during the day will render you sleepless during the night.
Use of Hormone therapies
In cases where your insomnia and hot flash levels are severe, you can consider using some of the best menopause supplements. These supplements work to replace the estrogen and progesterone, which are ovulation hormones found in females.
Hormone replacement therapy, however, may not be suitable for everyone. In this case, you could opt for antidepressants or antiepileptics as the other options. If you have had an issue of blood clot, breast cancer exposures, or suffered from other medical conditions, the HRT shouldn’t be an option.
Maintain proper ventilation
Proper ventilation allows you to have control over the airflow of your room. You could use air conditioners or other temperature regulators like fans.
Keep clean and cool
Ensure your bedroom is always clean. During your free time, clean your bedroom laundry like sheets and clothing’s around. You could also get someone to do it for you if you are unable or unavailable. Clean the curtains and ensure the room is well arranged. You could also make it a habit of taking a cold shower every day before you go to bed.
Try sleeping on loose and comfortable pyjamas and nightgowns. Cotton clothing is more suitable for bedtime than synthetic clothing. In case you lose your sleep in the middle of the night, find something to do, and it will find you!
Adopt sleep-soothing activities
Yes, adopt habitual activities that make you fall asleep quickly. Consider watching a movie just before or in bed, listen to soothing songs, read a book, or take a warm bath.
Some of these measures could help you fall asleep faster than just staying in bed awake. If menopause awakens you often in a night, find which technique is most workable with you and utilize it.
You could also set your bedtime as meditation time. Analyze your days’ activities, your goals, and make targets for the next day’s activities. What about doing some yoga? It is another helpful way to take you to sleep faster.
However, some levels of insomnia are not healthy for you. Chronic insomnia, for example, could cause high blood pressure and other long-time medical complications. In case a change of lifestyle doesn’t improve your condition, visit a health provider.