Menopause is often associated with symptoms such as hot flashes and difficulty losing weight. Many women also report that going through menopause has affected their typical sleep pattern. Uncomfortable symptoms can make it much more difficult to fall asleep and stay asleep throughout the night.
Of course, getting enough sleep is still an essential part of your health and well-being, so it’s important to address the barriers. Understanding how menopause affects sleep can help you prepare and incorporate habits that will set you up for success.
Menopause and sleep: the connection
Sleep problems become more common as women age. The evidence suggests that approximately Between 40% and 50% of perimenopausal women experience sleep disorders and this number can increase to 60% among postmenopausal women.
Because? Menopause comes with some of its own specific sleep-disrupting characteristics. Many women experience insomnia, hot flashes, and breathing disorders during sleep that make it difficult to rest consistently. And it’s understandable: no one rests well when they’re overheated, breathing abnormally, or staying up until the wee hours of the morning for no apparent reason.
As for the underlying causes, we can mainly blame hormonal fluctuations. Menopause is literally the pause of the menstrual cycle. During this stage of life, the ovaries stop producing estrogen and progesterone. These two hormones are heavily involved in appetite, mood, sexual desire, sleep, body temperature regulation, and even respiratory rate, so it’s no surprise that all of these things are affected.
Not getting enough sleep is annoying and affects every aspect of your life beyond bedtime. Getting enough sleep is essential for your ability to concentrate and think clearly, have the energy to carry out your daily activities, for your immune health, and for your long-term well-being.
Now that you know how menopause affects your sleep, what can you do about it? Let’s dive into some potential options.
All-natural remedies to sleep better
The best approach to improving menopause sleep is to incorporate consistent daily habits that can help alleviate the severity of symptoms.
One way to do this is by incorporating natural remedies. While Western medicine and pharmaceuticals certainly have a place in overcoming menopause, natural remedies can help alleviate certain symptoms.
Lifestyle changes to improve sleep
Consider what your typical daily routine is like and identify some areas where improvements could be made to better support your sleep.
Three of the most impactful lifestyle habits include:
- Exercise: TO review 2022 found that exercise intervention can be successful in improving insomnia among menopausal women, especially if they have an existing sleep disorder. Consider what types of activity you like to do and set aside time to move intentionally for at least 30 to 60 minutes most days. Perhaps a combination of swimming, cycling, jogging, walking, group exercise or tennis.
- Stress management: If you’ve ever tried to go to sleep after a stressful event, you know that calming your mind can feel impossible. Incorporating stress management techniques into your regular routine can help. Keep a journal next to your bed, where you can do a nightly “brain dump” and release the things that are worrying you. Listening to music, stretching and yoga, meditation and breathing techniques may also be helpful.
- Sleep environment: To promote a good night’s rest, design an environment that promotes sleep. If you experience hot flashes at night, layer your bed that can be easily removed. Wear something breathable that doesn’t trap sweat. Consider a white noise machine, fan, or blackout curtains if necessary.
Dietary adjustments
Your diet can also be adjusted to better support sleep during menopause. After all, nutrition is a key component of your physical and mental health. Without the right nutrients, your body has a harder time staying healthy.
Add these sleep-promoting foods to your diet:
- sour cherry juicewhich is high in melatonin, a compound produced in the brain as part of the natural circadian rhythm, and it can be better sleep time and efficiency
- walnutswhich are rich in omega-3 fatty acids that can help promote the production of serotonin, a neurotransmitter involved in sleep and cheer up
- fatty fishwhich are rich in omega-3 and vitamin Dwhich can help promote serotonin production and promote normal sleep
- kiwiswhich can promote serotonin production and are also rich in anti-inflammatory antioxidants like vitamin C which can increase sleep duration and reduce sleep disturbances
- Almondswhich provides magnesiuma mineral involved in relaxation that can also promote normal sleep
Staying hydrated is also a crucial part of your menopause routine. your body is about 60% water at any given time, and fluid is regularly lost through normal processes such as urination, sweating, and other daily maintenance. Replenishing fluids is important for proper temperature regulation and immune function.
If you’re having trouble staying hydrated, consider these tips:
- Fill a reusable water bottle in the morning to take with you
- If you get bored of plain water, add fresh slices of lemon or cucumber for a natural flavor, or try unsweetened mineral water.
- Start your day with a glass of water instead of drinking heavily at night, as the latter can disrupt your sleep due to trips to the bathroom.
Herbal supplements
Many women find that adding herbal supplements to their sleep routine can help them get a better night’s rest. Some of these include:
- valerian rootwhich contains an active compound called valerenic acid, which is responsible for its sedative effects
- Lavendera flowering plant in the mint family that may have anti-anxiety, sedative, and brain-protective effects. properties
- Passionflowerwhich offers anxiolytics, sedatives and mood support. benefits
- Turmerican Indian spice with a bioactive component curcuminwhich offers anti-inflammatory and antioxidant effects and promotes brain health.
Keep in mind that herbal supplements are not for everyone and may interact with certain medications and other supplements. Talk to your healthcare provider before adding them to your sleep regimen.
Soothing nighttime drink recipes
Sometimes starting your nighttime routine with a warm, relaxing drink can help you achieve better sleep. Here are three recipes that are not only simple and tasty, but also contain ingredients that can help prepare the mind and body for rest.
herbal tea for sleep
Ingredients
- 1 teaspoon dried passionflower
- 1 teaspoon dried lemon balm
- 1 teaspoon dried chamomile
- Boiling water
- Optional: honey or other sweetening agent.
Preparation
Combine the dried herbs in a tea ball or reusable tea bag and place in your cup. Add boiling water to fill your cup and let the tea steep for 3 to 5 minutes or according to your taste. Remove the tea bag from the water and gently mix with the desired sweetener. Attend.
golden milk
Ingredients
- 1 cup unsweetened natural soy milk
- ½ teaspoon ground ginger
- ½ teaspoon ground turmeric
- ½ teaspoon ground cinnamon
- 1 tablespoon unsweetened cashew butter
- A pinch of black pepper (to help increase absorption of curcumin from turmeric)
- Optional: sweetener of choice
Preparation
Combine all ingredients in a saucepan and whisk while heating over medium heat. Continue to stir gently and heat for 3-5 minutes until well combined and heated through. Attend.
Lavender and chamomile infusion
Ingredients
- 1 teaspoon dried chamomile
- ½ teaspoon dried lavender
- Optional: ½ teaspoon dried mint, sweetening agent
- Boiling water
Preparation
Combine your dried herbs (and optional mint) into a reusable tea ball or tea bag and place it in your cup. Fill your cup with boiling water. Let the herbs sit for 3 to 5 minutes before removing them. Add optional sweetening agent and serve.
Incorporation of HUM products
In addition to products designed to help support your overall health and well-being, HUM also makes some that may be particularly beneficial for menopause support, such as:
The best of Berberine
Berberine is a plant compound found in things like European barberry and goldenseal. Designed to be taken daily with food, our berberine capsules help support the body’s glucose and fat metabolism for healthy glucose and cholesterol levels*. They contain BioPerine®, a patented piperine derived from black pepper that helps with nutrient absorption*. Additionally, berberine supports beneficial bacteria and promotes a healthy gut microbiome.
Fan Club™
This daily capsule is a clinically studied, non-hormonal, estrogen-free probiotic formula that addresses 11 symptoms of perimenopause and menopause. Contains ingredients such as Siberian rhubarb extract to reduce the severity of hot flashes, night sweats, vaginal dryness, fatigue and irritability, patented probiotics to support the gut-brain axis and mood, and grape seed extract to combat stress .
Be sure to consult with your healthcare professional before adding any new supplements to your routine to ensure they are safe and appropriate for you.
Rest Easier During Menopause
Sleep is an essential element for quality of life and daily health. Unfortunately, getting enough of it consistently is easier said than done during menopause. When experiencing side effects from such dramatic hormonal changes, such as hot flashes, night sweats, and insomnia, it is difficult to achieve restful sleep.
The good news is that there are daily habits and dietary changes that can help. Explore natural remedies and calming drinks to see what helps you. Consider adding a HUM product like Best of Berberine or Fan Club™ to help maintain your best health and rejuvenation during menopause.
