Menopause can severely impact sleep quality, with 50% of women aged 45-64 reporting regular sleep disturbances*.
These disruptions are often caused by hormonal changes, in particular low levels of estrogen, and cause night sweats and hot flushes making it, initially impossible to fall asleep and then ensure you wake up through the night in an unconfortable, sweaty mess!
And, as we all know, getting poor quality sleep affects every single aspect of our day, making us more irritable, moody, fatigued and unable to focus properly. However, poor sleep not only affects daily functioning but also poses long-term health risks like cardiovascular disease, cognitive decline, and mood disorders.
To help improve sleep, there are several strategies that can help, these include:
1. Optimising the Sleep Environment: Use lightweight bedding and maintain a cool bedroom temperature by turning down / off the heating, having a fan/AC or opening a window. Make sure the room is completely dark (and quiet) and free from any distracting flashing lights
2. Lifestyle Adjustments: Limit caffeine, and try not to drink any post midday, limit or, ideally, remove alcohol from your life, avoid large, protein rich meals before bedtime, don't perform any vigerous exercise, like HIIT within an hour before bed and wear blue-blocking glasses if you watch tv or use a screen before bed to avoid the blue-light from these devices as these can all exacerbate symptoms
3. Regular Sleep Schedule: Stick to consistent sleep and wake times, even on weekends
4. Mindfulness and Relaxation Techniques: Engage in calming activities like reading, meditation, or deep-breathing exercises before bed
5. Consider Medical Options: Hormone Replacement Therapy (HRT) or other medications may provide relief for hot flushes and night sweats. Always consult with a healthcare provider to discuss individualised options
6. Take a Magnesium Supplement: Magnesium will help rela your body and also plays a role in regulating the production of melatonin (the sleep hormone)
In addition to these strategies, maintaining a healthy lifestyle through regular exercise, stress management, and proper nutrition will support better sleep.
The key is to identify what works best for you and to seek help early when sleep disruptions significantly affect quality of life.
If you'd like to talk more about ways to support yourself or your colleagues through the ##menopause transition then do get in touch!
*American Academy of Sleep Medicine
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