Is Menopause Disturbing Your Sleep? | NEED A PHYSIO
We're sure you've developed your own sleep strategy if you're among the menopausal population
struggling with this issue.
Try This Menopause Sleep Issue Tips
Caffeine: Avoid caffeine after 2 p.m.
Fact: Caffeine has a half-life of six hours, meaning that six hours after your last cup, half the caffeine is still in your body.
Alcohol: Avoid alcohol within three hours of bedtime; rather than it being a sedative, it is a central nervous system suppressant and becomes a stimulant in quantities.
Block out light: Keep your bedroom as dark as possible; wear an eye mask if you must. Even those LED lights from your alarm clock are strong enough to seep through your thin eyelids and disrupt your sleep.
Dress for success: Wear loose-fitting, breathable garments, like cotton. Or nothing at all.
Nix the electronics: Computers, TV, iPads, etc., are all sleep-stealers. Aside from stimulating your brain, the blue light they emit can interfere with a solid night's sleep.
Eat right: A bedtime snack high in carbohydrates but low in protein (like whole grain crackers with some peanut or almond butter) speeds the amino acid tryptophan to the brain, which in turn is converted to serotonin (a sleep-inducing neurotransmitter).
Exercise (Only With Doctor's Advice): A brand-new study just published in the journal Menopause says that higher levels of routine daily physical activity may be a key to a better night's sleep for menopausal women with hot flashes or night sweats. Most experts, however, recommend completing vigorous exercise at least three hours before bedtime because it can stimulate your heart, brain, and muscles, as well as raise your body temperature.