Menopause and Sleep 101

One of the most searched phrases on Google is “menopause and sleep issues” - and for good reason. Menopause is a time of major hormonal, physical and psychological change for women although menopausal symptoms vary from woman to woman.

During menopause - typically starting at age 50 - women report the most sleeping problems. Most notably, these include hot flashes, mood disorders, insomnia and sleep-disordered breathing. Sleep problems are often accompanied by depression and anxiety. While total sleep time may not suffer, sleep quality does. Hot flashes may interrupt sleep and frequent awakenings cause next-day fatigue.

So the question on every woman’s mind is: how can I cope with menopause and sleep better?

When it comes to coping with menopause, there are a few lifestyle changes you can make to ease symptoms and ultimately, sleep better. Eat healthy and avoid large meals, especially before bedtime. Meals well balanced with carbs, fats and proteins are your best bet. Maintain a normal, healthy weight. Some foods that are spicy or acidic may trigger hot flashes - foods rich in soy might be good to try as they can minimize hot flashes. Lastly, avoid nicotine, caffeine and alcohol, especially before bedtime. During the day try to dress in lightweight clothes to improve sleep efficiency. Avoid heavy, insulating blankets and consider using a fan or air conditioning to cool the air and increase circulation. Reduce stress and worry as much as possible (easier said than done, we know!). Try relaxation techniques like yoga, massage and exercise. 

Making these simple but effective lifestyle changes is a great way to not only manage your health but improve your sleep and decrease symptoms of menopause.