Without a doubt, menopause insomnia is a challenging sleep disorder that many women will face prior to transitioning to the menopause phase. Nobody can tell you how long and how severe the loss of sleep episodes will be, as it is individual event for menopausal women.
This phase it's upsetting because it when women most need to rest to restore their energies, yet the risk of experiencing a combination of insomnia problems increases. Many menopausal women complain that they are having problems either not falling asleep at all, or getting up several times in the night and unable to get back to sleep. There are also women who continue to have normal sleeping routines but feel exhausted even after they have had a good night's rest.
During menopause, there can be quite a number of factors that can cause your sleep disturbance. Some of the reasons include night sweats and hot flashes, but sometimes it just the anxiety that comes with being in the perimenopause stage of life. Take your time and don't jump to conclusions as to what may be causing the sleeping problems. Keep a daily journal and discuss with your physician what might be causing the lack of sleep.
Right about now, you are probably wondering how to stop insomnia during your menopause years? Well, start a healthy eating routine. On a regular basis eat bananas, grapefruit, whole grain crackers with peanut butter which are high in tryptophan, amino acid and therefore promote sleep. In addition, you can exercise on a regular basis, this can relax your body making easier to sleep in the night.
Another simple idea to treat menopause insomnia is it to develop a sleeping routine. Don't be quick to dismiss this simple idea, instead just do it for next few weeks and see if it works for you. Start by using your bed only for sleeping purposes that means no watching television or read any books in your bed. Also, get in the habit of going to sleep and waking up at the same time.
One or two hours after lunch, do not take any drinks that contain caffeine and alcohol, helps to calm down your body. If takes a long time for effects of caffeine and alcohol to wear off. Foods or drinks that include caffeine are chocolates, cocoa, sodas, tea, and coffee. If you cannot totally stop then try to cut down as much as possible.
If the sleeping routine is not working by itself, then try doing yoga or other relaxation techniques to help your mind and body calm down prior to going to bed. One way to help your body relax is by massaging your body starting from the toes to the head, while listening to classical music. You should be asleep by the time the CD is over.
Most important is that when you first lay down in the bed, get into the habit of not thinking about you need to do the next day. Going over your day or setting up the priorities for the following day is an unnecessary practice, as it often adds to the mental stress and frustration and makes it harder to go to sleep. If you start thinking about something, just stop yourself, and continue with your relaxation techniques.
If after some time you continue with the sleeping problems, then make an appointment and see your doctor. To cure the menopause insomnia your doctor probably recommends herbal supplements or sleeping pills. Including chamomile, catnip and valerian known to relax your body and mind. Take this opportunity and talk to your physician about any serious side effects or conflicts any other medicine you are also taking at the moment.
On a regular basis, remind yourself that the menopausal symptoms you are currently experiencing such as night sweats, hot flashes and menopause insomnia will soon go away. Just continue trying treatments until you find one that works for you.
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