You get to bed around 10:00pm, your head hits the pillow and within 10 or 15 minutes you’re fast asleep – until midnight anyway! Sounds familiar? If that’s the case you need to learn how to overcome menopause hot flashes insomnia.
This article from Health.com identifies the cause of your insomnia and suggests strategies that should help.
How To Overcome Menopause Hot Flashes Insomnia
If you’re within a few years of menopause, you may find yourself channel-surfing at 3 a.m. for the first time in your life. Hormonal ups and downs may have affected your sleep during menstruation and pregnancy, as well, but chances are, that was nothing compared to these fearsome midlife fluctuations.
Hormones drop; adrenaline rises:
During menopause your ovaries slowly decrease their production of two hormones, estrogen and progesterone, the latter of which promotes sleep. When those hormone levels drop, it can be very unsettling to your system and make it hard to sleep. A drop in estrogen also leaves you more vulnerable to stress, another disturbance to your slumber.
Hot flashes, which plague up to 85% of menopausal women, can jolt you awake too. These flashes are actually caused by a rush of adrenaline that alerts your mind and wakes you up. You won’t be able to settle down until the adrenaline subsides, and that could take hours.
When menopause hit Lauren Butler, 52, hot flashes were just a small part of her ensuing insomnia. The main thing keeping her up, she says, was pent-up energy and stress.
Sleep hygiene and relaxation strategies:
As a sleep therapist in Sebastian, Fla., Butler runs a monthly support group for insomniacs, talking to patients about sleep hygiene and coping strategies. Unfortunately she had to take her own advice when she suddenly began waking up at 2 a.m. every morning.
“It was just boing, and my eyes were wide open, and that was that,” she says. “I could flip-flop in bed for hours, physically tired but wide awake. I remember thinking, ‘My gosh, now I know what my poor insomnia patients are going through!’”
[Read more...] to learn specific tips and strategies to help with your insomnia.
Is sleep disturbance a major issue in your menopausal years? Learn how to overcome menopause hot flashes insomnia, wake up feeling refreshed and ready for whatever challenges the day brings. When you feel rested, you can cope with almost any challenge!