How to Sleep Better With Menopause

There are many reasons why people might have trouble sleeping – stress, the temperature, uncomfortable bedding, and so on. And for women, there can be an added factor each month. When menopause symptoms, or pre-menopause symptoms, come on, they can bring a whole new set of challenges that affect sleep. 

Since we all know that disruptions to sleeping patterns can have a domino effect on our wellbeing, it’s a good idea to do everything we can, at every stage in life, to promote healthy sleep patterns.

What is menopause?

Menopause is a normal process that every woman goes through. It occurs when a woman’s ovaries stop producing the hormones estrogen, testosterone, and progesterone, and the body stops menstruating, marking the end of a woman’s reproductive years. This process typically occurs in a woman’s late 40s to early 50s.  

Pre-menopause symptoms precede menopause symptoms, which vary from person to person.

Because the body produces less estrogen, progesterone, and testosterone, things like mood, memory, energy, and sleep patterns can all be affected. One common symptom that people know about is when a woman has “hot flashes,” which result from a sudden rise in body temperature causing discomfort.

The hormones in our bodies help us regulate our systems, so when there are sudden changes in their levels, it is no surprise that behaviours, reactions, and other process are thrown into chaos. At the same time, sleep is one of the best remedies for everything and anything.

If you or someone you care about is going through menopause, this advice might be helpful: How to sleep better with menopause.

Stay cool at night

If hot flashes are becoming a regular occurrence, then it’s best to create the best opportunities to move them quickly. 

Try these tips:

• Avoid spicy food
• Wear loose clothing to bed, made of natural fibers (like cotton or bamboo)
• Invest in season-appropriate sheets and bedding
• Trade out your comforter if it feels too hot
• Get a highly efficient but quiet fan to place beside your bed
• Enjoy a cool down shower before bed

Build a Routine

It’s also important to create a routine before bed, and to get into healthy sleep habits. Things like:

• Going to bed at the same time every night
• Unplugging and powering down screens an hour before bed
• Lowering the lights and triggering the sleep impulse in your body
• Something gentle and calming for the mind, especially stress is a factor – meditation, gentle stretching, journaling, making a cup of herbal tea, etc.

Finally, it’s very important to create the best conditions in your room. This means having it dark, quiet, and reserved for sleep. It is also important to invest in a mattress that supports your unique needs to fall asleep. If you are experiencing menopause symptoms, it’s a good idea to assess if your mattress is still working for you. Perhaps you need a mattress that is more supportive, or maybe your latex mattress topper is increasing your internal body temperature.

If you are considering a new mattress, come and have a chat with us. We know that there is the perfect mattress out there for each and every person, and we’d love to help you find yours.