Improving sleep quality during menopause is essential for overall health and well-being. Dr. Zoe Schaedel, a menopause expert at Myla Health, emphasizes that many women experience sleep disturbances during this time, with symptoms like night sweats, anxiety, and sleep apnea. Research shows that sleep disruption during menopause can increase the risk of heart disease and stroke.
One way to improve sleep quality is to address night sweats, which can disrupt deep sleep. Hormone replacement therapy can help reduce night sweats and improve overall sleep. Additionally, wearing breathable and cool fabrics, using cool gel cushions, and having a change of clothes nearby can help manage night sweats. Checking for symptoms of sleep apnea, such as morning headaches and depression, is also important, as untreated sleep apnea can lead to serious health complications.
Maintaining a healthy lifestyle, including regular exercise and staying hydrated, can also improve sleep quality during menopause. Stretching exercises, gentle physical activities, and participating in mental stimulation activities can contribute to better sleep. Relaxation techniques, such as deep breathing and muscle relaxation, can help reduce anxiety and promote restful sleep. It’s crucial to continue engaging in daily activities, even if sleep is disrupted, to maintain a sense of normalcy and control.
Setting aside time to address anxiety and worries before bedtime can help calm the mind and improve sleep. Establishing a routine to address worries, make plans, and then let go of them can help signal to the body and mind that it’s time to relax and rest. It’s important to seek medical advice if sleep disturbances persist or significantly impact daily life. By implementing these strategies, menopausal women can improve their sleep quality and overall well-being during this transitional period.