Menopause, the permanent cessation of menstruation, comes with many debilitating symptoms. Fatigue, hot flashes, anxiety, irritability and reduced sex drive are among the most common signs that you're experiencing menopause. Insomnia may also occur as a result of perimenopause, menopause and postmenopause.
According to The National Sleep Foundation, many of those correlating symptoms may actually be the reason you're not getting a good night's rest. Hormonal changes, hot flashes, mood swings and social issues all have an impact on your ability to fall asleep, so it's important to find natural remedies to help you get some shut eye.
Here are a few tips for getting better sleep if you're experiencing menopausal insomnia:
1. Make Sure Your Bedroom is Sleep-Friendly
Take a look at your current sleep environment. Is your bedroom dedicated to solely slumber, or is it full of distractions? Is the room temperature comfortable? These factors are critical to a good night's rest. The NSF recommended making your room dark and quiet, as well as ridding it of all diversions such as a television, workspace, children's toys, etc. Additionally, keep your room as cool as possible to avoid feeling hot and uncomfortable. You can always curl up in blankets if it gets too cold.
2. Manage Your Stress
You don't have to go through menopause to know that too much stress can keep you up at night. To combat the days that just don't seem to work in your favor, establish a relaxation ritual to follow before bed. Take a warm bubble bath, perform deep-breathing exercises, play soothing sounds or practice any other habit that calms you down. To manage your stress throughout the day, try Bible study, praying to God, spending more time with family and friends or enjoying your favorite hobby.
3. Exercise Regularly
Not only is physical activity an excellent form of stress relief, but it also takes up a lot of your energy and can help you get better sleep at night. Performing 150 minutes of moderate-intensity aerobic activity with two days dedicated to muscle-strengthening activities is considered regular exercise throughout the week, so try to form a routine and stick to it.
4. Follow a Plant-based Diet
When you eat processed, packaged foods full of chemical preservatives, sodium, refined sugars and other additives, you increase your chance of experiencing hormone imbalances, hot flashes, insomnia and more. Following a plant-based eating regimen, like the Hallelujah Diet, can do the opposite. Consuming an abundance of nutritious vegetables, fruits and whole grains can help balance hormone levels, reduce hot flashes and prevent night sweats due to more fiber and limited fat.
According to research by the Department of Epidemiology at the Erasmus University Medical Center in the Netherlands, plant-based foods high in isoflavones can reduce menopausal symptoms such as hot flashes and vaginal dryness because isoflavones behave like estrogen in the body. Foods containing this phytoestrogen include peanuts, chickpeas, alfalfa and fava beans.
5. Try our Luminology Supplements
Our supplements, Balance, Clarity and Breeze by Luminology, have been clinically proven to combat common signs of perimenopause, menopause and postmenopause. By reducing hot flashes, night sweats, mood swings and other symptoms that can cause insomnia, you can get the good night's rest your body needs to flourish the next day. Plus, these supplements are made with vital minerals and nutrients to support hormone balance, reduce stress, boost immunity and increase absorption of important fat-soluble ingredients.
Check back next week for another relatable Science of Her blog post!