10 lifestyle changes to improve your sleep during menopause

Women experiencing menopause may suffer from many symptoms. They range from hot flashes to allergies, and all of them combined can cause yet another problem; sleeping disorders. Though there are more afflictions than just sleeplessness, each disorder prevents a woman from receiving top quality sleep. This can lead to a whole host of other problems like stress, weight gain, and irritability.

In fact, between the stages of menopause and postmenopause, the insomnia rate among women rises to nearly 40%. The good news is there are possible solutions for sufferers who do not want to surrender to prescription drugs. Lifestyle changes are the least evasive and risky options for treating sleep disorders. Listed below you will find 10 suggestions for achieving a better night’s sleep.

Get regular exercise.

But not right before you try to sleep because you might feel too energized to lay still. You don’t want to waste all those endorphins and adrenaline sleeping anyway.

Find your routine.

Not only will setting a regular bedtime help your sleeping habits, but making a habit of eating your meals, exercising, and taking medication at the same time everyday will help your body set it’s internal clock.

Don’t take a nap.

Which can be difficult if you’re exhausted from not sleeping the night before, but power though you day and you will actually be tired when it’s bedtime. But if you just can’t make it, try lying down for no longer than 20 minutes between the hours of 2 and 4 p.m.

Water doesn’t taste good.

Watch what you eat

Of course being a fit weight promotes overall wellness, and therefore better sleep, but also avoiding spicy and other sweat inducing foods will help you settle into sleep easier.

Breathe

In for three seconds, out for three seconds. In the nose, smell the flowers. Out the mouth, blow out the candle. Try concentrating on your breathe, you should be more relaxed and ready for bed.

Wear loose fitting pajamas.

Get the television out of the bedroom.

Studies show that watching T.V. can decrease your body’s production of melatonin, a chemical that regulates sleep. You don’t have to quit television completely, just limit your amount and don’t fall asleep watching.

Relax before bedtime.

Instead of exciting yourself with a discovery of a new mess in the house and kicking on your cleaning jets, make it part of tomorrow’s to-do list. It’s relax time now.

Drink chamomile tea.

Chamomile is a natural sleep inducer.

Recommendation

If you don’t see improvement over time with lifestyle changes alone, it may be time to consult a professional about adding an herbal supplement to your regimen. Prescription sleep aids should be treated as a last option.