Going through menopause is a big transition for any woman in this world. It is often associated with a significant degree of discomfort as well. Dealing with seemingly nonstop hot flashes can be quite unpleasant. The same thing applies to deal with night after night of sleeping troubles. If you’re a woman who is trying to navigate all of the frustrations of insomnia that’s related to menopause, then these seven suggestions may help get you on the correct track in no time.
1. Take Supplements for Menopause Applications
There are trusted menopause supplements that can do a lot for women who are trying to battle it out against all sorts of issues that relate to the major changes that are taking place inside of their bodies. Supplements can in many cases help women get their sleep hygiene moving in the correct direction. Beyond that, supplements can help with other issues that often relate to menopause.
Examples are bone loss, mood swings and even night sweating. It can help to search specifically for supplements that include ginseng, red clover and black cohosh. These components can all do a lot to ease symptoms that are associated with menopause. Zero in on supplements that focus on promoting superior sleep hygiene, too.
2. Keep Your Body Moving
Being active can go a long way for women who want to feel fit as a fiddle during menopause. Regular exercise sessions can do a lot to keep your sleep schedule on track. Just make a point to try to work out earlier in the day if at all possible. If you exercise too close to your desired bedtime at night, then it may interfere with your being able to fall and remain asleep. Try to go for brisk walks and jogs around the neighbourhood or local park. Cardiovascular exercise at the gym can work like a charm, too. Test out yoga.
3. Consume a Nutritious Diet
A healthy diet can go a long way in this world. Eating healthily can help you keep your weight in check. It can even help you deal with sleep troubles of all kinds. If you want to be able to get plenty of rest on a nightly basis, you should do your part by chowing down on all of the right kinds of foods. Consume plenty of whole grains, fresh fruits, vegetables, lean meats and legumes if at all possible. Steer clear of overly processed foods, added sugars and food items that are particularly greasy.
4. Go for HRT
HRT or “hormone replacement therapy” can be a game-changer for women who want to take charge of menopause and any troubles it has caused their sleeping habits. Note, however, that not all women are strong fits for the therapy. If you’re susceptible to breast cancer, then it may not be a suitable pathway for you. If you have had any blood clots in the past, the same thing applies.
It’s critical to speak with your doctor as a means of figuring out whether hormone replacement therapy is a viable path for you in times of menopause.
5. Just Say No to Caffeine Intake
It can be hard for many people to resist caffeine intake. The reality is, however, that caffeine can be a huge stumbling block for many women who are trying to navigate menopause with ease. It can stop women from falling asleep at night. It can in some cases even bring on unpleasant and persistent hot flashes. If you want to keep your sleep schedule healthy, it may be in your greatest interests to resist the urge to consume caffeine entirely.
If you’re unable to do that, then you should at least restrict consumption to the morning hours alone. Just say no to drinking alcohol prior to turning in for the night as well. Alcohol is like caffeine in that it can sometimes bring on hot flashes.
If you want to combat insomnia in times of menopause, it can help you more than anything to take it easy. Go for a soothing bath right before you’re due to hit the sack. Read a funny book. Watch a television program that you like. Chat on the phone with one of your closest friends. If you chill out prior to bed, then it may make getting sleep a lot simpler.
7. Stay Cool
Night sweats can stop women from feeling cozy any time they’re trying to sleep. The same exact thing applies to hot flashes. If you want to keep these issues away, then you should stay cool to the best of your ability. It can help to put on pyjamas that are made out of cotton and that are breathable. It can even help to go for a shower that’s nice, refreshing and cool prior to bed.