Around two-thirds of menopausal women are tortured by sleep-related issues which can make coping with the condition even worse.
With Menopause Awareness Month approaching next week, sleep specialist, physiologist, and best-selling author, Dr Nerina Ramlakhan, is offering advice on how to effectively manage the menopause sleep cycle.
On average, around 12% of women experience sleep-related issues. However, as they transition into perimenopause and menopause, this figure soars to nearly 60%.
Dr Nerina Ramlakhan wants to help women take back control of the hormonal shifts affecting their sleep quality.
She said: “Getting good sleep is tough. Nearly half of people in the UK have trouble falling asleep at least once a month, with the biggest sufferers being women between the ages of 45 and 54.
“As a woman transitions through menopause, she can experience many kinds of symptoms, but one of the most common is difficulty sleeping. Hormonal changes, particularly fluctuations in oestrogen and progesterone levels, are often major contributors to these issues.
“Night sweats, anxiety, or stress can all contribute to poor sleep. Not only does this make falling and staying asleep much harder, but the aftereffects of disrupted sleep can exacerbate other menopausal symptoms the following day.”
But Dr Ramlakhan has several helpful hints to help tackle the exhausting menopause sleep cycle:
• Go to bed 30 minutes earlier – the menopause can have a direct impact on a woman’s circadian rhythm which interrupts her sleep-wake cycle. Going to bed slightly earlier and aiming to be tucked in by 10pm at least three times a week allows your body to get into a better sleep routine.
• Stick to routine – avoid hitting the snooze button because waking up and going to bed at the same time each day helps to give the internal body clock the consistency it needs to maintain its sleep-wake cycles.
• Find your zen – Yoga is a great way to find your inner calm and helps to reduce stress levels. It is a great way to maintain physical strength and muscle tone and incorporates controlled breathing which improves oxygenation and blood circulation throughout the body, reducing the physical effects of stress.
• Herbal remedies – Valerian root has been used for centuries to improve sleep, enabling the body and mind to relax in the lead up to bedtime. It can be found in products like Kalms Night One-A-Night tablets.
• Cut the caffeine – Drinking coffee, tea or sugary drinks has been linked to worsen hot flashes and night sweats which can further disrupt sleep.
• Reduce alcohol intake – Alcohol is a sedative so it can sometimes be used to ease into sleep, however, it is not conducive with deep, restorative REM sleep which you need for learning and concentration and it tends to damage the sleep you do get. It also raises core body temperature, so it could contribute to spikes in temperature and night sweats.
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