7 little known gateway to great sleep in menopausal years

Menopause can bring its share of sleep disturbances — from hormonal imbalance to night sweats to anxiety to hot flashes. Many women have trouble falling asleep or wake up during the night. Dr Renu Deshmukh, Senior Gynecologist and Hormonal Health Expert, Lifecare Clinic, said, “Quality of sleep is important during menopause to manage mood, metabolism and overall well-being. Small lifestyle changes can make a big difference.”

Here are seven helpful tips to get quality sleep during this period of transition:

Establish Sleep Routines

Go to sleep and wake up at the same time every day — even on weekends. This aids in regulating the large internal clock in your body and in time it will promote better sleep as well.

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Cool Down Your Sleep Environment

Try making your bedroom as cool, dark and well-ventilated as possible. Opt for cotton sheets and lightweight sleepwear and minimize night sweats and hot flashes.

Limit Caffeine and Alcohol Intake

Don’t consume stimulants such as coffee, tea, or energy drinks in late afternoon or evening. Alcohol can disrupt deep stages of sleep and can make hot flashes worse.

Opt forMagnesium-Rich Foods or Supplements

Magnesium promotes relaxation and sleep and also try to Incorporate foods that contain magnesium such as bananas, spinach, almonds. One can also take consultation of their doctor about magnesium supplements to help the restless part of restlessness.

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Practice Relaxation Before going to sleep

Build calming rituals into your daily routine, such as meditation, reading before bed, deep-breathing exercises, or slow, gentle yoga. These rituals can tamp down anxiety and tell your brain to wind down.

Avoid Screens Before Bedtime

(Blue light from phones, tablets and TVs can inhibit melatonin — the sleep hormone.) Power down electronics at least an hour before bed to improve natural sleep rhythms.

Talk with Your Doctor About Hormonal Support

If sleep disturbances are very disruptive, talk to your gynecologist about HRT (hormone replacement therapy) or natural methods such as phytoestrogens (i.e. soy, flaxseed). These could be helpful in easing menopausal symptoms and supporting better sleep.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.