How to overcome sleep problems During Menopause
Menopause is a significant stage in a woman's life, which often comes with a set of difficulties. Perhaps, issues that have not been dealt with and are now building significantly over time.
Insomnia during menopause can be attributed, in part, to changing levels in oestrogen. Random awakening during the night is due to hormone imbalance and changes in the body . However, we have choices and there are actions that we can take to improve our sleep. Bedtime hygiene is essential in improving our sleep and preventing insomnia. For example, using electronic devices before bed, staying up late, eating late before bed can further hinder the ability to fall asleep and stay asleep.
To help you improve your sleep during menopause, here are few practical tips you can use:
1. Sleep routine : Establish a consistent wake-up time using sunlight in the morning and reduce light 2-3 hours before bed.
2. Calming Down: Dedicate 10-15 minutes each day, 2-3 hours before bedtime, for calming down the body. Use this time to briefly jot down on paper any worries or tasks that typically come to mind at night. Check the list the following day to see if these concerns are resolved or require your attention. If they don't, let them go.
3. Avoid Eating late: Eating late can impact your sleep as your body has to digest your food , it best to not eat 2 hrs before bed.
4. During the night awakening : If you wake up in the middle of the night, resist getting up and working. Avoid struggling and judgment; instead, accept your experience.
5. Alcohol: Limit or avoid alcohol consumption in the evening, as it can disrupt your sleep quality.
Cognitive Behavioural Therapy (CBT) has a strong track record in improving sleep. A clinical psychologist can help treat insomnia issues related to menopause. CBT is recognised as effective treatments for insomnia during menopause.
CBT helps with sleep problems by addressing and modifying the negative thought patterns and behaviours that contribute to insomnia, ultimately promoting healthier sleep patterns and reducing insomnia symptoms. A clinical psychologist can help to empower individuals to develop more effective strategies for managing their sleep-related concerns, leading to improved sleep quality.
How does CBT work?
The cognitive part of CBT teaches you to look for and change beliefs that affect your ability to sleep. This type of therapy can help you control or get rid of unhealthy thoughts and worries that keep you awake. On the other hand, the behavioral part of CBT helps you develop good sleep habits and avoid behaviors that keep you from sleeping well.
• Change your sleep routine. This can help you sleep better. Set a consistent bedtime and wake time. Avoiding naps. Use the bed only for sleep.
• Set sleep limits. Lying in bed when you're awake can become a habit that leads to poor sleep. If you can't fall asleep within 20 minutes, get up and don't go back to bed until you're sleepy. But don't change your wake-up time. This makes you more tired the next night. But once your sleep gets better, your time in bed is slowly increased.
• Change certain lifestyle habits. Change habits that lead to poor sleep, such as smoking, drinking alchemy or caffeine late in the day and drinking too much alcohol.
• Exercise Not getting regular physical activity also can lead to poor sleep. You may learn tips that can help you sleep better, such as ways to wind down an hour or two before bedtime.
• Improve your sleep area. Create a comfortable sleep area. Keep your bedroom quiet, dark and cool.
• Learn relaxation techniques. These techniques help you calm your mind and body. Approaches include meditation, imagery and muscle relaxation.
The most effective treatment approach may combine several of these methods.
How can I help?
If you are experiencing insomnia and would like to receive one-to-one therapy including help to build your own CBT-treatment plan to overcome insomnia. Please contact me at drshariri@gmail.com.
