Medically speaking, one is deemed to have reached menopause once they go for 12 months without a menstrual cycle. Menopausal women often get overwhelmed by menopause insomnia symptoms. Talk of night sweats, hot flashes and anxiety that often disrupt sleep for numerous women thus chronic reports of insomnia.
What Triggers Insomnia During Perimenopause?
See, most hormone alterations in women occur during menopause-a period in a woman’s life that entails peri-menopause, menopause and post-menopause. Normal and natural sleep cycles occur according to a complex and delicate balance of ingredients in almost every system of a woman’s body. Once a female body starts to experience ups and downs in progesterone and estrogen levels, the whole body’s chemistry is discarded. Physical responses being that just disrupts the daily life and sleep, and can become chronic if sufficient care is not taken.
Menopause insomnia and anxiety can increase in combination with any or all of these symptoms:
- Irritability and mood swings
- Changes in sex drive
- Occasional hot flashes and sweats
- Irregular menstrual cycles
- Changes in diet and exercise
To worsen the matter, the more sleep one loses secondary to menopause symptoms, the more advanced and pronounced insomnia symptoms become. Intense moodiness and extreme fatigue become common.
Perimenopause Symptoms of Insomnia
These can begin as much as 10 years before menopause. However, for most women, the most significant symptoms and signs usually don’t show up until 5 years before full menopause sets in and it could be much less. A woman’s family history can dictate the severity and length of her menopause.
During this period, estrogen levels normally decline, triggering off isolated or occasional menopause-related symptoms like the ones above. For instance, one may encounter an isolated night sweat, hot flash or a menstrual cycle that’s far from your normal cycle. These occurrences can disturb your sleep and result into symptoms of temporary insomnia.
Menopause Insomnia Remedies
Normally, your doctor may opt to treat what they consider the primary cause for the insomnia–menopause. Hormone replacement therapy can drastically relieve some symptoms of chronic insomnia menopause thus alleviating insomnia. However, most women tend to avoid drugs and instead adopt natural therapies. Importantly, menopausal women’s insomnia symptoms could be improved trough sleep hygiene, exercises, improved diets and other vital daily routines.
Some doctors believe that some women may develop chronic insomnia menopause that it becomes ingrained from regular sleep interruptions during their lifetimes-ranging from PMS and pregnancies associated with insomnia. This way, insomnia doesn’t end during post-menopause.
As a matter of fact, insomnia may become symptomatic of serious sleep disorders in a post-menopausal woman. According to research, women who are past menopause often develop restless less syndrome, sleep disorders and sleep lackage than any other time of their lifetime. The advanced age also account for another group that has high incidences of insomnia. Social situations canes, medication increase, anxiety and depression can become identified.
How Menopause Insomnia and Anxiety Affects Ones Sleep
Research shows that most women who have reported cases of insomnia in their late 30s and 40s are normally experiencing the early stages of transition to menopause. There are many things that affect ones sleep, such as lifestyle and hormonal changes.
- Hormonal canes: During perimenopause through menopause, women’s ovaries usually decrease the production of estrogen and progesterone which is the hormones begin sleep promotion. This shift in these hormones ration usually contributes to
- Hot flashes: These are surges of adrenaline awakening your brain from sleep. It usually results into excessive productions of sweat that often disrupt your sleep and comfort levels. Unfortunately, it takes time to have the adrenaline levels subside and allow one fall asleep.
- Mood swings: Quite a good ration of women have experienced depression during this time and even resulted into estrogen loss. However, hormonal variations are not the only cause for this. Precipitants such as history of menopause and life stress are vital causes as well.
- Coincidental Social Issues: This could be the issue of your kids moving out of your house, moving to smaller home, you retiring, you can name them. This aspect of settling into a new phase of life can affect your ability to sleep.
What to Do If Menopause Insomnia and Anxiety is Hindering You from Sleeping Well
In case you experience symptoms of menopause causing you insomnia, you may need to see a general practitioner or a gynecologist. There also exist some things you can use to control your sleeping habits and there are other things you may never be able to change, such as hormones. Importantly, all menopausal women ought to be consistent with their sleep and wake up routines. Building a tight sleep environment and sleep structure is also prudent, this can be done by:
- Ensuring your room is safe and quiet.
- Makin the room cool as possible.
- Avoiding alcohol and tobacco.
- Ensure there is always a bucket of ice near your bed for cooling yourself whenever needed.
Menopause Insomnia Remedies
- Hormone Replacement Therapy (HRT) is a proven supplementing estrogen hormone that’s not being used by your body as it was before perimenopause. Estrogen reduces vaginal symptoms, hot flashes and urination difficulties. HRT is normally recommended in lowest dose possible and for a short term and it has been found to be of great help to menopausal women. Personally, I know a number of women who have reconsidered HRT usage simply because they need to sleep. Considering the importance of sleep, one has to weigh between a good sleep whenever the discussion on whether or not to discontinue HRT crops up.
- Also, there is a low-dose birth control pill that has really helped women with insomnia. It acts by stabilizing mild fluctuations of estrogen that may be occurring.
- For menopausal women who are not comfortable with using HRT, there exists some herbal products that have been tested and proven to help with this condition.
How to Treat Menopause Insomnia
Well, the fact is that most causes of chronic insomnia menopause don’t have treatments and true cures. However, there are a few things you can do to invite a better sleep:
- Eating earlier: A big meal before crawling into the sheets may be a recipe for a nighttime wake-up call. A light meal probably won’t harm you.
- Embrace relaxation techniques: Discovering a way to relax and decompress can go a long way into relieving your ability to sleep. A mild stretching or yoga before retiring to bed may calm your mind thus making you feel more relaxed as you sleep.
- Avoid bad habits: Smokers and heavy drinkers often find sleep to be more elusive during their menopausal days and during perimenopause.
- Low-dose birth control. This may help stabilize hormone levels thus easing insomnia.
- Hormone replacement therapy: This helps supplement your estrogen levels as the natural levels subside during perimenopause and menopause.
- Small doses of antidepressants. Medications may change your brains chemical thus helping you find sleep.
Ultimately, one may also consider taking melatonin- a hormone that helps control your wake cycles and sleep. In case your doctor suspects that your insomnia is caused by medication or its side effects, they will work on better medication options that won’t affect your sleep.
What You Can Do Now to Inhibit Menopause Related Insomnia
Most people experience bouts of insomnia from time to time, stretching on for weeks and months unless well treated. Meanwhile, there are myriad things that can relieve your symptoms, these include:
- Staying hydrated: In case you’re struggling to stay alert, get a glass of water. It can help you keep your natural energy up.
- Listen to your body: With time, your internal clock changes. Staying up for long may deem impossible.
- Take sufficient naps. Simply take a nap whenever you feel the need to do so. In case you’re sleepy and think you should shut your eyes, please take advantage of that.
Suggestions to Overcome Menopause Insomnia
- In case you’re encountering nit sweats, ensure you get proper ventilation.
- Avoid alcohol, nicotine and caffeine in tee venin.
- Avoid napping during the day.
- Don’t exercise within 3 hours of bedtime.
- Ensure the temperature of your bedroom is conducive to sleep.
- Don’t go to sleep while angry.
- If you feel cold, wear socks.
- Keep a note book by your bed for recording your worries.
- In case you’re sensitive to noise, wear ear plugs or sleep in a different room.
- Tense and release your body muscles to help alleviate stress.
- Jasmine oil and Lavender oil may help you maintain a deep sleep.
When it’s all said and done, it’s important to note that everything is in the mind. It’s amazing to see how we are perfectly a product of our thoughts. For instance, once you convince your mind of a sound sleep tonight, chances are you’ll get exactly that. The reverse is true. Ultimately, the above menopause insomnia remedies can go a long way in alleviating your misery. Bid good bye to menopause insomnia and zzzz…all night long, day after day.