![]() Suzanne Fenske, a board-certified gynecologist and founder of TārāMD in New York City, recommends going to bed and waking up around the same time each day - this can train your circadian rhythm to make you sleepy and energized at the right times. Here’s how to start dealing with it.īe consistent. If you’re having a hard time dozing off or waking up a lot in the middle of the night, start by optimizing your sleep schedule. While you may not be able to stop the hormonal roller coaster, you can take a few steps to improve your sleep and treat bouts of insomnia. You probably already know that quality sleep is vital for overall health, not to mention day-to-day functioning. Anxiety and depression during menopause - whether you had them before or not - can also worsen your sleep. Night sweats, which usually last about 30 seconds, can also cause increased waking. Many women find it hard (or nearly impossible) to get comfortable at night because they’re so hot. Other menopause-adjacent experiences can increase the odds of insomnia. A drop in estrogen affects all these hormones, which can cause insomnia. Here’s what’s going on: The presence of estrogen helps regulate several hormones necessary for sleep, including serotonin, melatonin, and gamma-aminobutyric acid (GABA). On the flip side, proper sleep can go a long way to restoring your health. Lack of restorative sleep can lead to a host of short-term and long-term health problems. La Follette, this lack of sleep isn’t just miserable the next morning. “It’s clear that women with hormonal changes within the two years of perimenopause and menopause don’t sleep as soundly or as long,” says Lizellen La Follette, a board-certified OB-GYN in Marin County, California.Īccording to Dr. Some menopausal folks even experience full-blown insomnia, a sleep disorder that involves extreme difficulty falling and staying asleep and can lead to daytime exhaustion and even anxiety or depression. During your menopausal years, the same hormonal dips that can cause night sweats and hijack your libido can also disrupt your sleep at night. This will in turn help improve your quality of sleep.Getting good sleep on a regular basis is already hard enough. Turn down the lights about two hours before bed nightly, and you’ll boost sleep-triggering melatonin production by more than 71 percent, finds research out of the University of Colorado. ![]() But University of Delaware research shows sipping tart cherry juice at night calms inflammation, while the Sleep Foundation says its melatonin may help you stay asleep once you drift off. So much so that achy joints may keep menopausal women from sleeping. When inflammation-taming estrogen levels dip, joint pain flares. The small dose of melatonin will help you sleep through the night, while the CBD will help you feel calm. Though more expensive, the product contains “nanoemulsion technology” which helps your body absorb more of the CBD than many other brands on the market. Another one we love? The CBD/Melatonin Softgels from the Wellness Collection ( Buy from the Wellness Collection, $100). To try: Cornbread Hemp Gummies (Buy from Cornbread Hemp, $3 5. Research from the journal of Neurotherapeutics shows that CBD is an effective treatment for anxiety disorders, obsessive-compulsive disorder, and post-traumatic stress disorder when it is consumed during an episode. ![]() To tame tension, eat a CBD gummy or capsule before bed. This can lead to racing thoughts that block sleep. Plus, some lavender lovers believe that gargling with lavender eases cold and flu symptoms - an extra win! To calm your mind, nibble on this gummy.įor nearly 25 percent of women, menopause boosts levels of the stress hormone cortisol. Linalool in the oil mimics estrogen, and daily exposure to it may offset hormonal shifts that trigger snoring. Yet many women who don’t think they snore actually do! The fix: Gargle with one cup of water infused with two drops of lavender essential oil before bed. Your risk of snoring, which causes mini awakenings, rises with menopause.
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