Menopause And Insomnia In Women
Provided By:
www.sleepdisordertips.org
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Women going through their menopause frequently suffer from insomnia. Menopause and insomnia co-occur due to the reduction and imbalance of hormones associated with menopause. The resulting stress, anxiety, and depression deprive the menopausal woman of sleep. Accompanying these sleep disturbances are hot flashes and sweats that are the characteristic symptoms of menopause.
Symptoms Of Menopausal Insomnia
Symptoms of insomnia in menopausal women are the same as in other insomniacs. These include: difficulty in falling asleep, waking up very early in the morning, feeling fatigue upon waking up, waking up with hot flashes and sweating. Also, menopause and insomnia, when occurring together, are characterized by having vivid dreams and waking up with a thumping beat.
Prevalence Of Menopause And Insomnia
Studies reveal that an estimated 15 to 17 % of women undergoing menopause also suffer from insomnia.
Treatment
Insomnia is treated in a variety of ways like prescribed medications, herbal formulas, psychological treatment (if anxiety or depression are the main cause), and nutrition etc. For menopause and insomnia co-occurring, hormone replacement therapy is also used. However, it is not effective in all women and different women going through menopause respond differently to this therapy. When the body's hormonal imbalance settles down by itself, the insomnia associated with it also disappears.
Relaxation Techniques
Some relaxation techniques appear to work well for almost every woman experiencing menopause and insomnia. These include yoga exercises, mild aerobic exercises, meditation, and listening to light music.
Food
For women experiencing menopause and insomnia, foods that are rich in tryptophan are highly recommended. These include: dates, gif, banana, tuna, and milk. Food items that are stimulating in nature should be avoided e.g. nicotine and caffeine. Alcohol too is not recommended though a glass of wine daily can be taken. Foods high in tyramine like bacon, cheese, and sausages are to be avoided.
Sleep
By taking care of some factors, women going through menopause and sleep deprivation can help get themselves better sleep. First, do not take naps in the day. With age, a person's natural requirement for sleep decreases. So leave your sleep to the night. Also, use the bed for sleeping only. Reserve another place for activities like reading, eating, and watching TV. Use the bed solely for sleeping. Do not take sleeping pills, especially on a regular basis. A warm bath or shower is helpful in many cases. Keep the bedroom cool through ventilation and cooling devices to prevent sweating. If you feel your feet cold, wear socks before dropping off and remove them soon as you feel sufficient warmth.
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