How to Improve Your Sleep During Menopause

Are you a woman in the neighborhood or in the menopause period of your life and all changes in your sleep pattern? You are not alone. According to the National Sleep Foundation (NSF) 61% of women in menopause report sleep problems during the peri-menopause, menopause and after menopause, the times may differ from the early forties to late fifties over a period of 8 10 years.

In this article you will learn about the relationship between menopause and sleep, common treatments for this condition, a few simple steps you can take for your condition and what to do if you still can not sleep, After these steps to perform.

How to sleep during menopause
The quality of our sleep is affected by our body. During a normal sleep cycle, our body temperature drops to 2-3 degrees. This makes it possible to cool the brains and leave us in the winter hibernation. "It is here that our body in a deep sleep and may, at its nightly repair and restoration jobs that help us to wake up the next day feeling refreshed and alert. During the menopause your hormone levels change (decrease in the number of estrogen) and as a result, "hot flashes" when your body temperature is increased. In this case, during sleep, it's unlike the normal sleep cycle and keep the body temperature is higher than the need for a restful sleep.

Up to 85% of women experience hot flushes over a period of approximately 5 years. For hot flashes usually an increase in heart rate and peripheral circulation, leading to an increase in temperature of the skin, followed by sweat. As the sweat evaporates, it cools the body and you feel chilled. These events at different times of the day for different women: morning, late at night and during sleep when they are often referred to as night sweats. Night sweats are the most worrying, because it not only in our immediate need for sleep, but also our well-being of the next day. You may have excessive daytime sleepiness, irritability, anxiety and depressed mood as a result of a disturbed sleep.

Treatments for insomnia during menopause

General medical treatments for menopausal symptoms
are Estrogen Replacement Therapy (ERT) or hormone replacement therapy (HRT). Both treatments have to help with the symptoms of menopause, but for a fee. Medical studies have shown that women, these treatments are more susceptible to diseases, breast cancer and cardiovascular disease in dementia.

Recent research has shown improved hormonal therapies, and the alternatives in the field of sleep medicine and topical treatments such as creams. They are still not eliminated the side effects associated with chemical-based treatments.

There was also a parallel effort to understand how the menopause women from ecological and Behavioral Sciences and the following tips for a good starting point, from the bedroom to avoid problems of drug options.

Change your sleep environment

• Create a sleep-inducing environment: a comfortable and supportive mattress, minimizes distractions in the bedroom (in the ideal case, remove the TV, no work, no laptop / PC), cool. quiet and dark, only for sleep and sex.
• Use 45 watt bulbs in your bedroom: intense light (100W +) confuses our internal clocks make us believe that it is still daytime, so we have difficulty in sleeping.

Change Your Sleeping Patterns

• Make a habit of waking up in the same time each morning helps to regulate and train our internal clock.
• Avoid Napping during the day: Napping May disturb sleep at night people who have sleep issues by reducing the need to sleep in a regular time intervals.
• Make a habit to sleep at the same time each night: helps to regulate and train our internal clock.

Improve your sleep Physical Preparations

• At least two hours per day in the sun: the time in the sun helps to calibrate our inner clock, which in turn drives our desire to sleep during the hours of darkness.
• Exercise regularly - best in the late afternoon or early evening: helps regulate the metabolism and the internal clock, practice before you go to sleep elevated body temperature and can prevent sleep.
• Do you eat healthy and moderately large meals, and leave 3-4 hours between eating and going to bed. Allows you to our digestion, so that the work before we go to sleep.
• Eat plain yogurt before bedtime: plain yogurt contains small quantities of sugar, cut in the stomach very slowly and not to an increase of sugar, while we sleep.
• Avoid caffeine after the Clock (Coffee, Caffeinated tea, mineral water, chocolate, etc.): caffeine remains in the blood for 7.8 hours and is an incentive to prevent sleep.
• Avoid spicy dishes Dinner: There are documented links between spicy foods and sleep.
• Avoid Nicotine: Nicotine is a stimulant, and once in the blood is there for a long time.
• Avoid alcohol for the night: Alcohol contains sugar, the 3-4 hour break. It helps people, wind and sleepy, but holes in the middle of the night with a sugar content increases.

Improve your mental preparation Sleep

• Yoga or meditation on a regular basis (2-3 times per week): This practice will help us master the methods of relaxation, necessary for a deep and peaceful sleep. If the prayer is a part of daily routine, remember that it is also a form of meditation.
• Keep your sleep diary, log off when you go to sleep when you wake up and breaks during the night. This simple method helps us to the scope of our problem and to quantify. If we can improve and we appreciate the change.
• Reduction of stress and anxiety: a concern of the register to write your concerns. This helps to unload worrying thoughts from your head on a piece of paper that can be treated with the following day. Exchange of experiences of the menopause with your friends and family can also lead to a reduction of stress and worry, by the things in proper perspective.

Allow 3-4 weeks after that simple and easy steps. Make sure the changes you make and maintain new habits that make the difference. If you feel that these changes in your sleep and behavior is no significant difference, and you're not too deep and to meet the sleep time to work with a coach to sleep. A coach will:

• More information about the limiting beliefs to sleep and menopause
• Help you make a clear distinction between menopausal symptoms and other events earlier in life, the impact on your sleep
• Help you develop more effective ways of thinking to prevent violations and other past events in the life
• They help your posture and work with negative thinking, it's a positive and supportive

A sleep-coaching program includes the identification of your sleeping bag goals, identifying and dealing with obstacles to achieving your success and keep you on track to achieve your goals by sleep accountability and follow-up.