Sleeplessness is a pretty common problem in menopausal women.
You are not alone.
While seniors tend to have a better handle on the resulting restlessness that comes with age, those between ages 35 to 55 are the ones who usually find the transition difficult to bear with.
The sleeplessness that accompanies perimenopause and menopause can even come in different forms. Some don’t sleep at all, while others tend to sleep only a couple hours per night - far from the recommended 7 to 9 hours of regular sleep for adults 18 to 64.
Looking to sleep better? Get our Free Sleep Guide!
As you probably already know, sleepless nights can result in grogginess, irritability, and problems with focus in the morning.
If you don’t do anything about your lack of sleep, sooner or later, it could turn into a bigger problem.
The good news is that since menopause and sleeplessness are common problems, experts around the world have created several all-natural solutions that have proven to be successful for many women!
Keep it Cool During Bedtime
The human body, whether menopausal or not, welcomes lower temperatures during bedtime. Cold not only reinforces the body’s cues for sleepiness, it also combats the discomfort and sleep interruptions that are brought on by hot flashes in the middle of the night.
So, do your best to keep it cool during bedtime. If your air-conditioner is old and faulty, menopausal hot flashes are the universe’s way of telling you to get it fixed, or better yet, get a new one that’s more energy efficient.
If you want to keep cool while saving money, reserve using your air-conditioner’s coolest settings for hot nights when you’re susceptible to sleep interruption.
Additionally, it would also be a good move for you to invest in a mattress, sheets, and pillows that promote cooling and ventilation. Pajamas and sleepwear made from moisture wicking clothes can help in this regard as well (have you heard about Tom Brady’s pajamas?).
These simple solutions won’t stop hot flashes, but they’ll certainly make them much more bearable when they happen in the middle of the night, allowing you to fall back to sleep faster.
Keeping your bedroom cold and comfy is highly conducive for uninterrupted sleep. It is one of the most effective solutions to fighting menopause-driven sleeplessness.
Use Lavender As A Powerful Natural Sleeping Aid
Lavender has been around as an aromatherapy agent for centuries. It’s always been known for its relaxing properties, although many continue to be skeptical about its effects. And if you’re one of those skeptics, you should know that scientists have proof that lavender really does relax the nervous system.
According to new recent research, lavender (has been found to be highly effective when it comes to helping with relaxation. Apparently, lavender has chemicals that affect the same neurotransmitters and receptors affected by other relaxing agents - but with none of the adverse effects.
You can do this by inhaling lavender essential oil before and during bedtime. A great way to do this is by using an aromatherapy diffuser.
Another popular method is to drink dried lavender steeped in hot water and to inhale the steam. This method is a ‘two-for-one’ as the warmth from drinking tea also contributes to the sensation of relaxation.
You can even use lavender bath salts for a really relaxing bath at the end of a long day.
If you’re interested in natural sleeping aids, you can also try melatonin supplements. It’s a hormone that may help to induce the onset of sleep, an essential part of our natural circadian sleep-wake cycle.
Some melatonin supplements even come in smaller doses so you can better control its effects.
For more information on how lavender can benefit you, visit our blog post, 5 Essential Oils that May Help You Sleep Better
Learn How to Meditate
Out of the many natural ways to combat menopause-related sleeplessness, meditation is the cheapest and also one of the most effective. It can also be done nearly anytime and anywhere. If you know how to focus on a single task, then you can learn how to meditate.
The best places to start learning meditation are either at home or in a basic meditation class. You’ll want a safe environment where you’re less likely to be distracted by noise and movements. Find a place where you can comfortably sit upright for about 15 to 20 minutes without moving your body.
Slow your breathing down. Breathe in as slowly and as sparingly as you can, and do the same when you’re breathing out. Keep doing this while also keeping your posture straight, relaxed, and unmoving.
When your mind starts having thoughts apart from your breathing, recognize these thoughts and then move your focus back to keeping your breathing consistent. It may start out feeling like nothing’s going on, but what you’re actually doing is honing your mind’s ability to focus.
By repeatedly coming back to your point of focus (in this case, your breathing), you can train yourself to shut out distracting thoughts, and worries before you go to bed.
Every woman will go through menopause sooner or later. It’s a natural part of getting older, and so is the sleeplessness that accompanies it.
If menopause is making your life more difficult, try not to panic or become too worried. Focus on finding a solution. And if none of these all-natural methods work for you, it’s time to consult your doctor.