For many people suffering from insomnia during menopause, they will often complain that they find it difficult to close their eyes for more than a few minutes at the time. Certainly all insomniacs find it very difficult to remain asleep for any length of time. Below are some techniques which can help with insomnia relief. Insomnia is a symptom of menopause, but it is treatable.
By using these suggestions a person should be able to help overcome the problem and so increase their chances of getting a much better nights sleep in the future.
1. You should make your room as inviting as possible. Remove any distractions as well as the clutter from the room. Also make sure that your bed is as comfortable as possible and if you need to, spend a little money on purchasing either a new bed or new mattress as the wrong one could well be aggravating the situation. Keep the temperature in the room at a comfortable level at all times. Remember your bed is purely for sleeping as well as other intimate relationships with your partner and nothing else. Avoid using your bed either for watching TV, eating or working in at night. If you like to read before you go to sleep at night then ensure that the books you are read are only light pleasurable ones.
2. You should try to establish a sleep wake cycle. Soon your body will learn to set its own internal clock to a schedule that you set and will respond accordingly. The best way to get this routine going is by getting up at the same time each morning (even on weekends).
3. Another way of helping to relieve the problems associated with insomnia is to limit the amount of caffeine that you consume. It is best that you start to cut back on the amount of caffeine that you consume both in the afternoon and evening. Unfortunately this means that not only will you have to cut back on the amount of tea and coffee that you drink, but also on the chocolate, cocoa and colas as they all contain caffeine as well.
4. Include some form of exercise into your daily routine, however you must not carry out any form of exercise just before you are about to go to bed. Take up some form of light exercise such as slow jogging, walking or cycling.
5. Instead of eating a large meal in the evening go for something a little lighter. Eating either a heavy meal during the evening or even eating just before you are about to go to bed can disrupt your sleep.
6. Just before you are due to go to bed, establish a period each evening where you can just wind down. Try to find some form of activity that does not distract your mind or produces thoughts that worry you. If you can do an activity which is both enjoyable and relaxing, such as reading, watching a great film or just listening to some music you really like.