Menopause tips for better sleep – loose clothing to avoiding spicy food

Menopause is when your periods stop due to lower hormone levels. As our bodies get used to menopause, it can cause many uncomfortable symptoms such as hot flashes or aches and pains.

Insomnia is another common symptom of menopause, with many women going this period of their lives finding it difficult to get good quality sleep.

Nic Shacklock from Online-Bedrooms said: “Menopausal and peri-menopausal symptoms can be debilitating for women. Getting a good night’s sleep is essential for general health and wellbeing but during the menopause, sleep can become disrupted.”

This Menopause Awareness Month, here are seven tips to help women going through menopause sleep better.

Follow a regular sleeping schedule
Going to bed and waking up at the same time every day gives your body a bit more of a routine.

While this might not fix your insomnia fully, it is likely to regulate your sleeping pattern a bit more.

Wear looser and lighter clothing to bed
Many women experiencing menopause have hot flashes, which can be uncomfortable and make it difficult to sleep.

Nic Shacklock suggests wearing lighter or looser clothing to sleep as this can make the hot flashes experienced at night a little less overwhelming.

Avoid spicy foods
If you’re experiencing hot flashes, it might be a good idea to stay away from spicy foods.

Eating foods that are spicy may be a trigger for sweating, which in turn could make your hot flashes even more extreme and disrupt your sleep further.

Cut out caffeine
While many of us love winding down after a long day with a hot cup of tea, coffee or hot chocolate in the evenings, these warm beverages could actually be keeping you up at night

It’s believed that caffeine can take up to eight hours to leave your body and it’s also known to trigger hot flashes. So it might be better to cut out caffeine, especially near bedtime.

Cool down your bedroom
If your surrounds are cool, this could be a comfort to your hot flashes, which in turn helps our sleep.

So try to open windows before you go to bed and get some air flowing throughout your room. If you need a bit of extra help keeping your room cool, it might even be worth investing in a small, portable air conditioning unit.

Exercise can help improve your sleep, with past studies showing that a regular workout routine can help people with insomnia achieve better quality of sleep.

So try and fit in some to exercise within your schedule. It can be as little and easy to do as a 30-minute walk.

Consult a doctor
If you find that the lack of sleep is affected your day to day life and responsibilities then it might be time to consider consulting a doctor, who might be able to provide you with some medical help.