Sleep can be affected in menopause, please do speak with us about this. This website has some fantastic advice. Very simple tips that can help are:
- Keep your bedroom cool and well-ventilated
- Try having layers of bedding so that you can easily adjust the heat
- Sleep in loose clothing — cotton and linen are usually best
- Avoid spicy food, especially near bedtime
- Cut back on nicotine, coffee and alcohol if possible. Avoid drinking caffeine after midday.
- Limit screen-time in the evening
- Establish and maintain a regular bedtime and getting up routine
- Exercise regularly each day, but not too close to bedtime, and have some time with daylight on your skin
- Look at ways to manage your stress and try to make time to relax
30-40% of women report chronic insomnia by the end of menopause and 40-60% of women experience sleep problems in menopause, and this can increase their risk of depression by 2-3 times. In menopause we see an increase in Restless leg syndrome, and also in Obstructive sleep apnoea, which can lead to morning headache, mood disturbance and nightmares.
Both lack of sleep and menopause can increase your risk of cardiovascular disease, affect your mental health, cognition, bone health, immune function and metabolic health.
Prioritising sleep is so important, a regular bed time and wake time. Please talk with us if sleep is an issue as we are trained in CBT for hot flushes and night sweats and this training is very helpful in sleep management, too.