Sleepless in Menopause – Why it Happens and What You Can Do About It

As if hot flashes, night sweats, and mood swings weren’t enough, menopause brings with it another unwelcome guest—insomnia. But don’t worry, we’re here to help! This guide will walk you through the causes of insomnia during menopause and provide helpful tips on how to get a good night’s rest.


The Cause of Menopausal Insomnia – Hormones and Life Stressors

Hormones get the blame for pretty much everything during menopause—and with good reason. Declining hormone levels (estrogen and progesterone) are largely responsible for all those pesky physical changes taking place in your body. But hormones also affect your mood and can contribute to anxiety, irritability, and depression. All these negative emotions interfere with a good night’s sleep. In addition to hormonal changes, life stressors such as finances, relationships, work-life balance, and aging parents can also lead to insomnia.

There is no one-size-fits-all approach when it comes to treating insomnia during menopause but there are some simple tricks that may help. First of all, create a calming bedtime ritual that helps you relax and unwind before going to bed. This could be something as simple as having a cup of decaffeinated tea (I like this one) or taking a warm bath with essential oils such as lavender or chamomile. Exercise regularly but avoid strenuous activity close to bedtime which can make it harder to fall asleep. Also, limit caffeine intake after noon and cut down on alcohol consumption close to bedtime which can disrupt sleep patterns even further. Finally, let go of any worries that are keeping you up at night by writing them down in a journal or talking about them with someone who will listen without judgment.

Menopause brings many challenges with it, including insomnia! While it can be frustrating at times—and downright exhausting—there are steps you can take to make this difficult transition a bit easier on yourself. With consistency and dedication on your part (and perhaps some help from your doctor!), you can find relief from sleepless nights and wake up feeling refreshed each morning. So go ahead—take control of your life again! You deserve it!


And to learn more tips, be sure to catch our Lunch & Learn on January 18th with psychotherapist Nicole Levy of Mindful Healing Therapy as we dive into Sleepless in Menopause.

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