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Bedtime Rules to Overcome Sleep Disorders


From herbal cures to psychological techniques, suggested remedies for insomnia or other sleep disorders are wide and varied. Generally speaking, the best cure will also vary from person to person - depending on many things, including environment, hormones, and genetics.

Sleep disorders cover a broad spectrum, but there are several bedtime rules which have wide-reaching benefits and can be followed to help overcome a number of sleeping disorders. If left untreated, a sleep disorder during menopause can lead to other symptoms. Read on to find our top five bedtime rules to overcome sleep disorders.


Establish a Regular Bedtime


This may seem like a boring routine for some but maintaining a regular bedtime is vital for establishing good sleep patterns. Doctors agree that a fixed sleep-cycle is the best way to alleviate sleep disorders and to help regain energy.


Drink Warm Milk

We know that caffeine is not good for women going through menopause. It can worsen many menopausal symptoms, and with it being a stimulant, it is a definite no-go for suffering sleep disorders. Drink warm milk instead.


De-stimulate Your Bedroom


Moving the TV and computer out of the bedroom gives you less distractions, and the room will feel more relaxing and calming. Noises are sometimes the key thing that stops people sleeping, so a tidy, welcoming bedroom is a must for promoting sleep.




While reading demands your concentration it slows your brain down. Reading is a relaxing pastime, and doing it in bed can set you up well for a good sleep.


Take a Bath

Everybody loves a good bath. It can be a soothing daily habit to combat sleep disorders, and playing music or reading in the bath can all help you wind down before bed.

More Information about Sleep Disorders

Your bedroom should be seen as a sanctuary. It is a vital part of your life and treating it with respect is important in achieving better health and better sleep. Sleep is also vital, as it allows you to regenerate for the next day. Alongside these nighttime habits, there are other things that you can do to try and combat sleep disorders.

Sleep Disorders in Postmenopausal Women

Many postmenopausal women report suffering sleep disorders after menopause. If you happen to find yourself suffering from a sleep disorder it is well worth

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There are certain foods that may help aid sleep and treat sleeplessness during menopause. Keep reading to find out more about these foods.

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  • Breus, Michael. "Menopause and Sleep". MedicineNet.
  • Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
  • National Institute of Health."Your Guide to Healthy Sleep". April 2006.
  • Walsleben, Joyce M.D. "Ask the sleep expert: menopause and insomnia". National Sleep Foundation.