If you are approaching menopause (perimenopause) or are experiencing menopause, you may find that sleeping has become more difficult. You may wake up in the middle of the night from hot flashes and adrenaline rushes and find it difficult to fall back asleep. WebMD provides the following tips for getting a good night’s sleep during menopause.
Keep a damp cloth next to your bed to help cool yourself if you wake up with a hot flash. You’ll also want to choose breathable fabrics, such as light cotton, for your bedding and clothing.
Make sure your bedroom is conducive to a good night’s sleep. Simple things, such as replacing an uncomfortable pillow with a new one, can help you relax and stay comfortable throughout the night. If your husband’s snoring bothers you, consider using earplugs. If you are bothered by the dry air, look into a humidifier. If you feel the room is stuffy and warm, keep a small fan on your nightstand. Do whatever you need in order to optimize the quality of your environment.
You may also want to consider keeping pets in other rooms. Their motions may wake you up and their dander can aggravate any allergies you have. And if you’re experiencing hot flashes, their body heat will only make you warmer.
Talk with Your Doctor
If you are perimenpausal, you doctor may recommend a low-dose birth control pill to help stabilize your hormone levels. If your sleep has been greatly affected, your doctor may prescribe sleeping pills for short-term use. If you are experiencing pain, your doctor may recommend taking a mild over-the-counter analgesic before bedtime.
Your physician might also be able to identify other causes of your insomnia, such as too much caffeine or alcohol, exercising too late in the evening, or experiencing a high level of stress.
Medical information within this site is not intended for use in the diagnosis or treatment of any health condition. Please consult a licensed health care professional for the treatment or diagnosis of any medical condition.