Although sleep disruption is an exceedingly common symptom of menopause, the effectiveness of treatments will widely vary between individual women. Whether you are attempting herbal remedies, lifestyle changes or psychological techniques, your environment, genetics and hormones must all be taken into consideration to choose which treatment will prove most efficient for you.
Sleep disorders are many, but are often caused by other menopausal symptoms. Night sweats, nocturnal hot flashes, mood swings and daytime fatigue can all disrupt sleep and, in some cases, can cause insomnia. When left untreated, sleep disruption can cause a great number of problems in a woman’s life, both at home and at work. To help improve your quality of sleep, there are several “rules” that must be followed to produce a helpful bedtime routine.
Five Rules to Follow for Bedtime and Overcome Sleep Disorders
1. Establish a reliable, unchanging bedtimeA fixed cycle of sleep can greatly improve your quality of sleep, as it satisfies the circadian rhythm and allows for optimal functioning of the body. A regular bedtime can improve your quality of sleep and can provide more energy reserves during the following day.
2. Drink warmed milk before bedCaffeine and alcohol are both widely observed as disruptive of sleep, but warm milk can be incredibly relaxing and provides the body with essential vitamins and minerals. Just be sure to complete any drinking or eating an hour before bed.
3. Eliminate distractions within your bedroomRemoving both the computer and television from your bedroom will greatly reduce any possible distractions that make sleep more difficult. Noise can be a great contributor to disrupted sleep, so you should attempt to create a quiet, welcoming bedroom setting. Sex before bed is also a great way to prepare for a good night’s sleep.
4. ReadAs reading slows the brain’s functioning and relaxes the body; it is a great activity to perform before bedtime. Routinely reading can also allow you to read books you usually haven’t the time to get through.
5. Have a warm bathA soothing warm bath can melt the stress of the day off of your body and mind. It increases relaxation and prepares you for a night of quality, wholesome sleep. Try purchasing aromatic candles and incense to accompany your relaxing bath.
Sleep is one of the most vital requirements of the human body’s functions. It is thus important to provide your body with high quality sleep, especially during menopause. There may be a great number of factors against you: night sweats, mood swings and many more. Sleep disorders are a rampant problem for many menopausal women, but it can be alleviated through a helpful bedtime routine consisting of relaxing activities and an elimination of distractions.