Ways you can sleep better during and after menopause
Prioritizing and protecting sleep during menopause
According to a YouGov survey published this week, women are more likely to have trouble sleeping than men (46%, compared to 36% of adult males) – and more likely to suffer in silence too, rather than speak to their doctor about it.
Countless things can cause sleep difficulties. Many of them are external, such as an uncomfortable mattress, noisy environment and even the temperature of the room. However, experts are warning that sometimes medical conditions like sleep apnea (where breathing patterns are interrupted during sleep, causing snoring and pauses in breathing) might be involved too. So it can be important to discuss sleep problems with your GP.
For women, hormones can interfere with sleep patterns too, particularly as a result of fluctuations and changes linked with menopause.
Silentnight’s sleep expert Dr. Nerina Ramlakhan, who has more than 25 years experience working with sleep, energy and health issues, explains: “The menopause causes changes to our nervous system, and because of this imbalance, women experience menopausal symptoms such as hot flashes, which can impact the quality of our sleep.”
The good news is, there’s a lot we can do to help improve our sleep. “My advice – as someone who also falls into this age category, and has in the last few years gone through at least three stressful life events – is to start placing value on your sleep,” says Dr Ramlakhan. “This means prioritize your sleep, and protect its quality.”
Here are Dr Ramlakhan’s eight top tips for prioritizing and protecting sleep during menopause:
1. MINDFULNESS
“My belief is that menopause is just another stage of life – like being a toddler or teenager – it comes with its trials and tribulations and we need to be mindful of the changes in our body, mind and spirit. This mindfulness will enable us to navigate the changes more gently so that we lessen the symptoms, particularly in relation to sleep. Complimentary therapies like yoga, acupuncture and reflexology, can help with keeping the nervous system in balance, therefore easing some of the symptoms women experience.”
2. TRADITIONAL CHINESE MEDICINE
“Chinese herbs have been used to treat menopausal symptoms in Asian countries for centuries. Herbal medicines approach the root causes of the symptoms, rather than masking them, which makes for an easier transition for women going through the menopause.”
To read the rest of this menopause related article, click here:
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