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Midlife Insomnia: How To Get More Sleep When You Are Menopausal

We’ve all heard about the hot flashes, weight gain, and mood swings associated with menopause. But one of the more persistent side effects of menopause is insomnia. According to the National Sleep Foundation, approximately 61% of menopausal women find it difficult to fall asleep or stay asleep. Because of this widespread problem, many women either turn to sleep aid prescriptions or seek hormone therapy from their doctors. But sleep medications can become addictive, and hormone therapy can have its own side effects. So how can you get through menopause without always being sleepy or dependent on drugs? Here are some tips to get you started.

Regular exercise

Exercise is often good for mind, body and soul. In relation to sleep, exercise can help make you sleepy enough to sleep. When you do aerobic exercise, your core body temperature rises and so do your Cortisol levels. However, this exercise “high” is only temporary. As your body temperature decreases, and the cortisol decreases, you become more relaxed and may even become sleepy enough to sleep. For the best results, it is not recommended to exercise too close to bedtime, or it may produce insomnia. Studies show that exercise produces more sleep if done more than an hour before bedtime.

Keep a regular sleep schedule

Staying up late to watch a movie might not be your best bet for getting a good night’s sleep. Although it may make you sleepy enough to sleep, the quality of your rest may not be good. Irregular sleeping hours, or waking up and going to sleep at inconsistent times, can prevent you from feeling rested. Getting up early during the week and sleeping in on the weekend doesn’t cut it either. The only way to get restful sleep is to maintain a regular sleep schedule. Everything else will make you feel sleepy.

Warm bath or shower before bed

A warm bath or shower is very effective in helping you relax and unwind before sleep. To enhance this experience, you can try adding Epsom salts to your tub or aromatherapy products that contain lavender.

A comfortable bed

This may sound like a no brainer, but many women sleep on beds that are too firm or too soft. While you can save on other household items, getting a quality mattress is always a good investment. Mattresses can vary from the traditional coil mattresses to the gel and memory foam variety. Gel and memory foam mattresses may be better if you are menopausal, as they tend to stay cooler than traditional mattresses. This can be really helpful if you suffer from hot flashes and night sweats.

But if you can’t find a good mattress with gel memory foam or just prefer the coil variety, there are many pillows that also contain gel. The only caveat with the cushions is that they are very firm. They may be a little uncomfortable at first, but soften once they’re broken in.

Another alternative is cooling packs that can be placed in your pillow case. These packs are placed in your freezer during the day and help cool down your night pillow. They can be a good alternative to the gel cushions if you prefer something a little softer.

Meditation or relaxation exercises

Listening to meditation or relaxation apps is a great way to deal with insomnia. These apps include short sessions where a narrator gives you prompts to help you sleep, or there is a combination of prompts and soothing sounds. You can plug in a 10-20 minute relaxation app on your tablet or other mobile device. The apps are the most effective if they are used directly before bed, or while you are in bed.

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