One of the most frustrating issues that can arise during the menopause is sleep deprivation. You wake up in a sweat and, no matter how much you try, sleep seems to evade you from that moment onwards. In today's blog, I take a look at a few helpful tips that you may not have considered, in order to help you get a better night's sleep.
There you are, awake again all hot, sweaty and bothered and you know from experience that you will not get back to sleep for ages. Tomorrow morning seems a long way away!
You have tried warm lavender baths, not watching telly late at night, etc and nothing so far seems to work. So, lets have a look at some things you may not have thought of.
There is a theory that you shouldn’t eat before bed. Unfortunately, the menopause tends to make the whole system more jittery and sensitive to changes. If you don’t eat much in the evening, by the middle of the night your blood sugar levels may dip so low that it triggers an adrenal panic attack.
This adrenal rush wakes you up, triggers a sweat and keeps the mind racing… sound familiar? Have a sensible snack maybe an hour or so before bed (not a chocolate biscuit!) such as plain yoghurt, nuts and seeds, an oatcake and cheese or fruits such as a pear, apple or berries as these all release energy slowly.
You may find that this prevents a blood sugar dip and you can get some extra sleep! Just remember that sugary foods will rev your system up followed by a big dip so avoid them in the evening and cut down or avoid during the day as well.
Caffeine can have a huge impact on sleep. Even an early afternoon cup can keep the liver under stress for hours and a stressed liver can actually wake you up around 2-3 am! So, although it is best to avoid caffeine completely during the menopause, try not to have more than 2 cups daily if you can’t manage to give it up, and don’t have any after 12 midday.
Tea is not quite so bad as long as you are not drinking lots. If you are a bit of a tea jenny, you could try drinking green tea or Rooibosh instead, or at least in place of some of the normal tea. Just remember that if you intend to cut down on tea and coffee do it slowly – these are addictive drinks and if you come off too quickly you can end up with a nasty headache for several days, which is not recommended!
How often do you lie awake at night going over all the deeds of the day, what you should have done or said, what you haven’t done or said, what you must to tomorrow, next week, next month? Often, I bet! If this is you, you could try one of the Flower Essences. These gentle remedies work on the emotions and help to calm the mind and reduce those incessant thoughts that go round and round your mind, stopping you from sleeping.
If you are looking for something herbal then tinctures such as Valerian and Hops traditionally used for sleep or Sage, traditionally used for hot flushes/night sweats can be taken before bed. Both usually work quickly and can be taken either singly or together for as long as needed. If you are on any medication just check first that these are suitable.
Magnesium is vital for a calm nervous system and many women in the menopause find that taking a magnesium based supplement before bed gives a relaxed sleep. Go for a liquid magnesium or a skin spray, these are better absorbed than tablets and can work quite quickly. We call magnesium your ‘happy mineral’, as it keeps your mood level and muscles relaxed – such an important one for the menopause!
Last but not least …. RELAXATION!! I keep mentioning it but is so, so important during the menopause. Taking 30 minutes a day to relax can set the body up for a good night’s sleep and can help to keep you both mentally and physically relaxed throughout the day too: well worth the effort!
Menopause Support can provide support to the body through all stages of the Menopause but is especially useful when broad range of symptoms such as hot flushes, irritability, tiredness, pains and aches, vaginal dryness etc kick in.
Made from fermented soya beans
Support for all stages of the menopause
Also contains magnesium and hibiscus
A herbal dietary supplement containing soy isoflavones, magnesium and hibiscus extract for all stages of the menopause.
Hello lovely ladies, my name is Eileen and I have worked in the Education Department at A.Vogel for over 18 years, lecturing and advising on many health concerns via the Helpline, including the menopause and its dreaded symptoms.
My own personal experience of going through the menopause (and surviving it), which I regularly blog about, as well as that of hundreds of menopause women who ring the helpline or email me every day, allows me to offer my guidance, advice and sometimes just a much needed shoulder to cry on, to menopausal women all over the world.
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Our founder Alfred Vogel strongly believed that good health and good nutrition go hand-in-hand. In his clinic, when advising patients, as well as recommending natural remedies to improve or maintain their health, he would also advise them on how to achieve a balanced lifestyle and adopt a healthy diet to help them stay healthy, active, and strong.
Need inspiration to help you improve your diet? Explore our deliciously easy and ‘good-for-you’ recipes, including breakfast, lunch and dinner ideas and even tasty treats.
You won’t get the menopause the minute you turn 50! The average starting age is actually between 45 and 55 and it can often depend on a number of factors including hereditary, weight and health, however every single woman will have an individual menopause.