Perimenopause can bring with it a number of uncomfortable signs and symptoms, which can affect one's daily and nightly quality of life. During her life, a woman goes through four phases in relation to menopause:
Premenopause. These are the years after a woman has begun menstruation and before her periods stop. During these years, she is fertile, able to have children and lactate.
Perimenopause. This is the stage that leads up to menopause. In preparation of menopause, the hormones estrogen, progesterone and testosterone are in a state of flux, which can cause uncomfortable and unpleasant symptoms such as night sweats, insomnia and fatigue.
Menopause. This is the moment in which the menstrual cycle stops and a woman is no longer fertile. This point is usually considered to be 12 months after a woman has her last period.
Postmenopause. Postmenopause is the time after menopause when a woman is no longer menstruating and is no longer fertile.
How to Manage Insomnia during Perimenopause
Perimenopause can cause uncomfortable nights and days of tiredness and irritation due to dramatic fluctuations in hormones. Perimenopause symptoms may include numerous side effects that can upset healthy sleep patterns, such as night sweats, sleep disturbances, fatigue and insomnia. Find below interesting information that can help to reduce the impact of insomnia during perimenopause:
Layer Your bed Sheets
Night sweats can be a particularly bothersome symptom of perimenopause; these spells wake you up from your slumber in an uncomfortable cold sweat. Layering the sheets on your bed can help you handle these late night troubles, as it makes it easier to adjust your body temperature throughout the night.
Take a Break
When suffering from insomnia, take a break from staring at the ceiling and trying to sleep, and divert your attention for a moment. Do not check your work emails or surf the internet, but read a book, have a glass of water or a mug of warm milk. These activities will help soothe you. You will return to bed more mentally relaxed and your body will be more ready for a good night's sleep.
Keep your nightstand stocked with a glass of cold water. When you are disturbed by night sweats at late hours, a glass of water will keep your body hydrated. It will also soothe you through the stress that insomnia can bring, keeping you cool, hydrated and calm.
Meditation can also be an extremely effective relaxation technique for women going through perimenopause. If you are suffering from night sweats, unable to rest completely and drift back to sleep, go to a cool, quiet place; then, take the following steps: sit up straight, focus on your breathing and repeat calming affirmations. Do so until you feel completely calm and ready to fall asleep.
Click on the following link to read more about treatments for perimenopause.