In addition to hot flashes and mood swings, many women experience difficulty sleeping as they go through menopause. Night sweats are a frequent cause of poor sleep because women wake up soaking wet and cold. However, some women suffer inexplicable insomnia during their menopausal years. Learn to relieve your menopause-related sleep problems so you can feel rested.
Instructions
- 1Adjust your sleeping environment. Use a ceiling fan with a remote control while you go through menopause. This allows you to control the temperature in your room without ever leaving the bed. Physically getting in and out of bed to control a fan sometimes makes you more alert and keeps you up. When you experience hot flashes and night sweats as you sleep, click the fan "On." As your body cools down and you feel cold, click the fan "Off."
- 2Layer your bedding to prevent sleep problems. Place several layers of sheets or thin blankets underneath you as you sleep. As your body begins to sweat and the sheets feel soaked, simply remove a layer. This ensures that you always have a dry layer of bedding to sleep on and keeps you more comfortable and rested.
- 3Adjust your diet during menopause. Eating spicy foods may cause hot flashes and night sweats. Avoid spicy peppers and spices with a warming effect such as cinnamon, nutmeg and ginger. Eliminate caffeine from your diet or reduce your daily consumption significantly while you go through menopause.
- 4Exercise regularly when you go through menopause. Regular exercise helps eliminate many menopausal symptoms, including sleep problems. Try to get 30 minutes of moderate exercise each day.
- 5Seek medical help to address your sleep problems. If you suffer from serious insomnia and night sweats that are not getting any better, talk to your doctor. Your doctor might suggest HRT, or hormone replacement therapy, to treat the symptoms caused by menopause.
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