Menopause and Sleep are often inter-related topics. The pre-menopause and menopause years see a lot of transition. The transition is not only in physical health but in personal life e.g. retirement, children leaving home, chronic illness in a partner, etc. These changes can deprive one of a good night’s sleep. Mood swings and hot flashes further contribute to the sleep deprivation.
Sleep deprivation can make you feel tired lethargic irritable and depressed all day.
How to manage menopause and sleep better?
- Developing healthy habits and lifestyle can help.
- Maintain a regular sleep schedule. i.e. Go to sleep and get up at the same time each day.
- Sometimes reading a book, listening to soothing music, or soaking in a warm bath can help relax and thereby fell in falling asleep.
- Maintain room temperature such that it is suitable for you.
- Regular exercise in the day or a walk after dinner can help.
- Avoid taking a nap in the afternoon
- Avoid television and use of all electronic devices just before sleeping
- Avoid large fatty meals just before sleeping.
- Avoid tea coffee and chocolates just before bedtime.
- Avoid drugs and alcohol
- Over the counter medicines.
- Melatonin Tablets are easily available. Melatonin is a naturally occurring hormone secreted by the pineal gland. The concentration of melatonin is highest in the blood during normal times of sleep and lowest during normal times of wakefulness.
- Melatonin given early in the evening appears to increase sleep time and decrease sleep latency. The scientific evidence for the same is not robust. OTC melatonin is also sold at doses much higher than those that naturally occur in the blood. Therefore, these OTC drugs should be taken with caution.
- Counseling sessions with a therapist can help overcome fears and anxiety and assist in sleeping.
- Prescription medicines. These need to be taken in consultation with a physician. They can help relieve anxiety and thus help sleep. They can be habit-forming if used continuously for long periods of time.
