Restless nights: 10 Ways to Beat Menopausal Insomnia

If you’re experiencing trouble sleeping during or before menopause, you’re not alone. Many women find themselves tossing and turning at night due to insomnia, a common symptom of this life stage. Menopause-related insomnia can be frustrating, causing difficulty falling asleep, staying asleep, or waking up too early. Hormonal changes, hot flushes and night sweats can all contribute to sleep disturbances. There are strategies to help you get the rest you deserve. From creating a relaxing bedtime routine to avoiding caffeine and electronics before bed, small changes can make a big difference.

Strategies to Better Sleep

1. Maintain a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
2. Don’t drink a lot of water before bedtime or you will need to go to the bathroom in the middle of the night.
3. Create a relaxing bedtime routine: Develop a calming routine before bed to signal to your body that it’s time to wind down. This could include activities like reading, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation. I strongly suggest the to download one of these 2 apps: Headspace or Calm.
4. Create a comfortable sleep environment: Make sure your bedroom is conducive to sleep. Keep the bedroom dark, quiet, and cool. Invest in a comfortable mattress and pillows, and consider using blackout curtains, white noise machines for sleeping, or earplugs if necessary.
5. Limit exposure to screens before bed: The blue light emitted by phones, computers, and TVs can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime. Use blue light filters or night mode settings on your devices. Keep in mind that while blue light may affect your sleep, the content you’re engaging with on your computer or phone matters most. Reading work emails or stimulating material can hinder your ability to sleep, regardless of the light source.
6. Watch your caffeine intake: Avoid consuming caffeine late in the day, as it can stay in your system for hours and disrupt your sleep. Opt for decaffeinated beverages in the afternoon and evening.
7. Limit alcohol and heavy meals before bed: While alcohol may initially make you feel drowsy, but it can disrupt your sleep later in the night. Similarly, heavy or spicy meals can cause discomfort and indigestion, making it harder to fall asleep. If you want a good night sleep, don’t eat very much for dinner and make sure you eat at least 3 hours before bedtime. Additionally, incorporating sleep-promoting nutrients like tryptophan (found in foods like turkey, dairy products, and bananas) and magnesium (found in nuts, seeds, and leafy greens) into your evening meal can support better sleep. Remember to listen to your body’s hunger cues and avoid going to bed overly full or hungry.
8. Exercise regularly: Engaging in regular physical activity can help improve the quality of your sleep. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous exercise too close to bedtime, as it may energize you and make it harder to fall asleep.
9. Increase your Gut Health: The American Heart Association found that women following a more anti inflammatory diet during menopause had a better overall sleep efficiency. Consume at list 25g of fiber per day, consume enough vitamin E (Almonds, sunflower seeds, spinach, avocado, wheat germ oil, sunflower oil, hazelnuts, pine nuts, broccoli, kiwi) and Omega3 foods (Salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts, hemp seeds, tuna, anchovies), add some fermented food.
10. Manage stress: Stress and anxiety can interfere with sleep, so it’s important to find healthy ways to manage them. Research has consistently shown a strong correlation between poor sleep quality and anxiety disorders. Studies have indicated that anywhere from 50% to 80% of individuals with insomnia also have anxiety. This suggests a significant overlap between sleep disturbances and anxiety. Way to manage anxiety include techniques such as mindfulness meditation, progressive muscle relaxation, journaling, or seeking support from a therapist or counselor.
11. Don’t nap near bedtime. As we grow older, our sleep schedule tends to shift earlier, resulting in progressively earlier bedtimes. Scientists calls this a “change in Circadian timing”. This change makes us doze off on the couch in the middle of a movie before we go to bed. Napping before bedtime takes away what Dr Matthew Walker calls “sleep pressure” and does not help a good night sleep. Buy his book if you want to learn much more about sleep and how to improve it by following this link: Dr Matthew Walker book on sleep
12. Supplements: As with every supplement regime, please consult your doctor first. In this list lie the strategies that other women have found helpful:
    • magnesium glycinate or magnesium citrate at 200 milligrams, according to the Cleveland Clinic. Here are a couple of good organic choices: Organic Magnesium Glycinate 200ml and Organic Magnesium Citrate
13. Seek professional help if needed: If you continue to struggle with sleep despite trying these strategies, it may be helpful to consult a healthcare professional or sleep specialist. They can help identify any underlying issues contributing to your sleep difficulties and recommend appropriate treatment.

What Experts Say About Beating Insomnia

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