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How to Get Relief for Insomnia During Menopause

How to Get Relief for Insomnia During Menopause

Insomnia can be a symptom of menopause, but it is treatable. Many people suffering from insomnia during menopause complain that they find it difficult to close their eyes for more than a few minutes at a time. Below are some techniques which can help with insomnia relief.

Key Points

  • Make sure your room is tailored for high quality sleep. Use a comfortable bed, keep your room dark and at a consistent temperature, and adjust noise levels accordingly.
  • Avoid caffeine ten hours or later before your bedtime.
  • Don't exercise an hour or less before bedtime.

Menopause Relief for Insomnia

1. Tailor your room for sleep. Make sure that your bed is as comfortable as possible. If you need to, spend a little money on either a new bed or new mattress; the wrong one could be aggravating the situation. Keep the temperature in the room at a comfortable level at all times. Remember- your bed should be purely for sleeping and intimacy with your partner. Nothing else. Avoid using your bed for watching TV, eating, or working in at night.

Try to keep your room as dark as possible. If a lot of light comes into your room from outside, then invest in blackout curtains. A sleeping mask can help you deal with a room that isn't as dark as you'd like it to be. In addition, keep your room as quiet as possible. If you can't sleep in absolute silence, use a white noise machine or run a box fan on low. If you need to sleep in absolute silence, get some earplugs.

2. You should try to establish a sleep-wake cycle. Your body can 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. Try to avoid making significant adjustments to your sleep schedule over a very short time frame. For example, if you'll need to start getting up three hours earlier than usual, don't make this change in one night. Instead, start moving your bedtime forward one hour at a time. Spend a few days going to bed at the new time before moving it forward again. Rinse and repeat until you've settled at the time you need to be at.

3. Another way to relieve the problems associated with insomnia is to limit the amount of caffeine that you consume. For optimal results, cut back on the amount of caffeine that you consume both in the afternoon and evening. When people think about cutting back on caffeine, they generally only think about tea and coffee. Caffeine can be present in other drinks as well, like soda. Make sure you pay close attention to what you're drinking. Since it can take up to ten hours for caffeine to leave your system, avoid drinking caffeinated beverages ten hours or later before your bedtime.

4. Include some form of exercise in your daily routine. If you want to exercise at night, make sure it's at least an hour before your bedtime. Exercising less than an hour before your bedtime can worsen insomnia or lower the quality of your sleep. 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 eating just before you are about to go to bed can disrupt your sleep. Some people are able to handle meals right before bed without it affecting their sleep. If you're experiencing insomnia, try cutting yourself off from food one hour before bedtime.

6. Establish a period each evening where you can just wind down before bed. Try to find some form of activity that does not distract your mind or produce 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. Try to avoid screen time 30 to 60 minutes before bed, as this can worsen your insomnia and lower the quality of your sleep.

7. Reduce or limit your alcohol intake. Since alcohol is a depressant, you might think it can help you sleep. In reality, alcohol can cause sleep problems. If you consume alcohol frequently or regularly, lowering your consumption may help you sleep better. When you do drink, try to avoid drinking in excess. In addition, keep yourself hydrated throughout.

Menopause Information Center

Menopause Relief

Fight Weight Gain
Mood Swing Relief
Anxiety Relief
Insomnia Relief
Mood Swing Relief
Stop Weight Gain
Weight Loss Tips
Natural Anxiety Relief

Menopause Symptoms

Hair Loss
Heart Palpitations
Hot Flashes
Mood Swings
Weight Gain

Menopause Treatment

Hormone Replacement (HRT)
Insomnia Medications
Natural Remedies


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Do not take the content of this article as professional medical adviceIt's important to exercise due diligence when obtaining relevant information in matters pertaining to your health. Always consult with your healthcare provider before making any medical decisions.

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