One of the symptoms of menopause that affect the majority of menopausal women is fatigue. Menopause fatigue is not just a result of lack of estrogen or progesterone but is a result of many factors linked to menopausal symptoms. Symptoms like night sweats and insomnia take a toll on your body and result in a sometimes chronic lack of sleep. This then translates itself into fatigue during the day. Even a fitful sleep where you only wake up once or twice and leave you feeling tired the next day.
Once you start feeling fatigued, this increases stress and anxiety levels which in turn help to cause insomnia which leads to fatigue. If you can help to break this cycle you can start to sleep better and reduce your levels of fatigue. The first step to take is to try to stop overworking where possible. Take on less work and give yourself more time to complete tasks.
Likewise, don’t over exercise. Regular gentle exercise can provide you with great benefits during menopause but over exercising can cause fatigue. Change your diet by cutting down your intake of stimulants such as caffeine, alcohol and nicotine. Replacing soda and coffee with water can have a very positive effect. 10 glasses or water per day will keep your body well hydrated and you’ll feel much better.
Try to get into a regular routine in the evenings. Don’t eat for about 4 hours before going to bed. Never have coffee, alcohol or soda in the evenings, try replacing them with a warm drink of milk before going to bed. Try not to watch TV or read a book before going to bed as they can stimulate your brain.
You really don’t want to be thinking of anything when you go to bed. Make sure your bed is comfortable and that you are using several layers of sheets or blankets so that you can regulate the temperature. Turning the temperature down a few degrees can also help, as it is far better to be cool that warm.
Finally, you will find that certain herbs can help you to get good night’s sleep. Chamomile, valerian root and st john’s wort are reputed to be excellent. Additionally lavender oil, sandalwood oil or jasmine oil on a pillow or next to your bed can help you to maintain a deep sleep. The key to reducing the effect of menopause fatigue is to try to regain control of your sleep cycles. Once you are sleeping properly you will soon find that your fatigue levels will decrease and you’ll feel happier and more energetic.
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