Girlfriend! This meme says it all! Seriously, I can't remember anything during the day (thanks brain fog) and then at night, all the tabs are open! Thoughts from five years ago are swirling! If this is you, you are not alone. Over 50% of women have sleep issues during their menopause transition.
Why the issues?
First, the hormonal changes. Melatonin and Progesterone, which are our bodies natural sleep signals, decrease. Also, the decrease in Estrogen, which helps regulate body temperature, causes such tormenting events as hot flashes and night sweats.
Second, is our relationship with sleep up to this point. We often neglect sleep or even wear the " I only slept 5 hours" as a badge of honor, cutting sleep first when life gets busy. And many of us don't have a good bedtime routine, to signal to our brains and bodies that it is time to rest.
And lastly, the peeing....all night long! Raise your hand if your feel me! or the restless legs! or the anxiety and the list of sleep interupters could go on and on.
What's a Girl to Do!?
1. Get a good fan! I am NOT joking! I found a cute one on Amazon and it has changed my sleep life. Also, set the thermostat lower at night. 66 degrees all year round.
2. Add a Magnesium supplement at night. It relaxes your muscles and helps you poop! Hey , a two for one! lol! The Magnesium spray is also great for restless leg symptoms. Spray it right on the calves.
3. Establish a bedtime routine. Start about 30 minutes before you want to be asleep. Take a relaxing bath, drink some chamomile tea, read, turn your phone to "do not disturb", put on your comfies, (that's what I call my pajamas) and do some restorative yoga like legs up the wall and supported child's pose.
Sleep is vital to all bodily functions and crucial for mental health. Sleep resets the body, helps the adrenals restore and enables us to process information. If you want more support, I got you! Check out this meditation from my Youtube Channel.
Registered Yoga Teacher, Menopause Doula, health and wellness explorer, self care expert focused on empowering women over forty with tools for loving the midlife journey