Menopausal Insomnia Got You Up All Night? 2 Tips That Will Help You Get To Sleep
The journey through menopause can seem never-ending, especially with all the uncomfortable symptoms that accompany it. One of the most bothersome symptoms might be insomnia. Hormone fluctuations associated with menopause can make it nearly impossible to get a good night's sleep. If you've tried everything you can think of to overcome menopausal insomnia, don't give up. Here are a couple of tips that will help you get the rest you need.
Stop the Hot Flashes
Hot flashes can make it difficult to get to sleep. Even if you're able to fall asleep, the hot flashes can quickly wake you right back up again. Curing the hot flashes will help you fall asleep and stay asleep.
Try a Fan
If you suffer from night sweats and hot flashes, placing a fan next to your bed can reduce the effects. Before you retire for the evening, turn your fan on to low and place it so the cool air is hitting your face and chest area.
Use an Ice pack
During the summer, hot flashes can be particularly bothersome. Cooling yourself down while you sleep can be as simple as taking an ice pack to bed with you. To make sure your ice pack isn't uncomfortably hard, make your own soft ice pack using water and rubbing alcohol.
Place 1 cup of rubbing alcohol and 2 cups of water in a resealable plastic baggie. Fold the edge over and seal it with a strip of duct tape. This will prevent it from accidentally opening. Then place the baggie in the freezer. The rubbing alcohol will prevent the water from freezing to a solid state. Instead you'll have a comfortable ice pack that's the consistency of a soft slushy. When it's time for bed, place the ice pack behind your neck to keep you cool.
Relax Before Bedtime
If menopause is making it difficult to get to sleep at night, try relaxing before bedtime. Give your body and your mind the opportunity to unwind before you try to go to sleep. About an hour before bedtime, turn all the technology off, then do something relaxing like yoga or meditation. Make this a part of your nightly routine to help prepare for a good night's rest.
If you're losing sleep due to menopausal insomnia, help is available. Use the simple tips described above so you can get the rest you need. If you have further questions about your symptoms, be sure to speak to a doctor, such as those at Bay Area Women's Care.