Sleeping Amid Hot Flashes - 6 Tips For Having A Good Night's Sleep During Menopause

Some women in their late thirties or early forties could be experiencing insomnia, and they don't know that this could be related to menopause. At the beginning of menopause, which is known as perimenopause, women experience a number of changes that affect their sleep pattern. Sleeping problems could also be accompanied by hot flashes. In addition to this, some also share that they feel very energetic or active, which is likely due to increased adrenaline production and decreased progesterone and estrogen levels, and their mood swings are worse than ever. With everything that's going on inside a woman's body, how will she get a good night's sleep?



When menopause is making you lose precious rest time, then it's time for you to make some changes. Remember that your body needs sleep because this is when cellular regeneration and body system rejuvenation occur. Below are some simple solutions in order for you to continue to enjoy some quality shut-eye.

1. Establish a schedule. The body usually responds positively to a regular schedule. If you are having trouble sleeping, set
a time when you have to sleep and follow this every night. Thirty minutes before that, do everything that you have to do to put yourself in the mood. For instance, have a quick warm shower to relax your muscles; drink a glass of milk; and turn down the lights.

2. Keep yourself and your bed cool. Just in case hot flashes wake you up in the middle of the night, keep a basin filled with cool water at your bedside. Pat yourself with a cool, damp cloth when this happens. Other ways to keep cool is to wear breathable clothes and use sheer sheets that encourage better ventilation. Avoid using heavy wool and other thick and heavy bed linen.

3. Use the right mattress. The right mattress is something that you're comfortable in. It should adequately support your back and spine, and it shouldn't put pressure on your hips or shoulders when you lie on your side. Do not continue using a too-soft mattress. Your body will sink into an overly soft mattress which will then make you feel warmer.

4. Avoid alcohol, nicotine, or caffeine. Alcohol, nicotine, and caffeine are known to stimulate the body and affect sleep. Therefore, although a nightcap seems like a relaxing idea, skip it. Have a glass of warm milk instead. No cigarettes and coffee too.


5. Get rid of any distractions. When sleep is evasive, it's best to eliminate everything that could interrupt your sleep. This means that your furry friends have to be kept outside of your bedroom. Avoid turning on the television as well and turn off music or lights too.

6. Consult your doctor. There are medications that you can take to alleviate the symptoms of menopause. Consult your OB-Gyne about this. Some doctors might suggest HRT or hormone replacement therapy. This works by providing the body with the estrogen hormone that your body might no longer be producing as efficiently as before. However, this is not for everyone. So, always talk to your doctor first before taking any medications to avoid adverse reactions.

Featured images:

•  License: Creative Commons image source 

About the author

Claire Thorpe is a freelancer and a mother who is also facing the reality of menopause. She hopes that her articles, which have also been used by Parklane Mattresses, will help in putting more helpful information on the web about sleep practices, health, and overall well-being.