There are many things that can cause trouble sleeping: stress, caffeine, alcohol, screen time…but insomnia is also a major symptom of menopause. If you have noticed that it is getting harder for you to sleep through the night, menopause may be to blame!
Changes in hormone levels during menopause can wreak some havoc on your body. Decreased estrogen levels can contribute to night sweats, which make sleeping uncomfortable. Women also commonly have sleep disturbances due to a decreased level of progesterone (in this case, natural progesterone can be a lifesaver!). If you’re feeling “wired and tired,” your adrenal function may be at the root of your sleep issues.
There are a few ways to help get a better night’s sleep during menopause, despite all the hormonal changes happening in your body.
Eliminate factors that disturb sleep.
As mentioned above, many habits and daily activities can affect our sleep. Here are a few tips:
- Limit exposure to screens around bedtime. The blue light from phones and TVs can negatively affect your brain and make it harder to fall asleep.
- Destress before bedtime. When you have a lot on your mind, your own thoughts can be racing too much for you to be able to sleep. Add in some relaxing rituals before bed, such as diffusing lavender oil or taking a bath.
- Reduce your alcohol intake, especially wine. I hate to break it to you, but alcohol (wine in particular!) can definitely make it harder to sleep.
- Only drink coffee in the morning (or not at all). Coffee is a stimulant, and because of this, it can obviously make it harder to fall asleep. Caffeine takes a long time for the body to process, so the more time between drinking coffee and going to sleep, the better.
Talk to your doctor.
There are a variety of sleep medications and supplements that can help with insomnia. Depending on what specifically is causing your sleep problems, you might also benefit from hormonal therapy. Talk to your doctor to see if one of these sleep-aid methods could be right for you!
If you are experiencing insomnia or other moderate to severe symptoms from menopause, it’s time to talk to a doctor. Visit tulawellnessmd.com for more information and schedule a consultation so we can help you get back to loving this stage of life!