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6 Methods to Resolve Sleeping Issues Throughout Menopause

6 Ways to Solve Sleeping Problems During Menopause | by Catherine Summers, AKA Not Dressed As Lamb, Over 50 Health, Wellness and Lifestyle Blog

Menopause, perimenopause, sleeplessness and night time sweats. They beautiful a lot go hand in hand, don’t they?

I’ve talked earlier than about menopause – it’s no secret that I’m presently in perimenopause and ‘having fun with’ (notice the heavy sarcasm) all of the delights that include this stage of life.

However how nice is it that we speak a lot extra about menopause in the present day? It’s changing into much less and fewer taboo. And though we nonetheless have a really lengthy solution to go by way of society’s acceptance and understanding in direction of girls going by way of what’s a wonderfully pure however tough time of their lives, issues ARE enhancing.

October is Menopause Consciousness Month and, fittingly, this week (18 October) we had World Menopause Day. Let’s discuss it, after which let’s speak some extra. If you happen to’ve by no means mentioned it with your mates or your colleagues or your sister or your mom, please begin.

Most significantly, discuss it along with your daughters – AND your sons. I want that somebody in my (closely feminine, and one the place I’m the youngest) household had mentioned it with me years in the past. I want I knew then what I do know now, and I want that every one the lads in my life had been educated about it as properly. If males have been educated about menopause we would then have extra sympathetic and extra understanding husbands, brothers, fathers, bosses and politicians.

And even (although I hate that that is so usually true) extra sympathetic docs.


[Reading time: 9 mins]

Disclosure: This can be a paid partnership with TEMPUR® (all content material is 100% authentic and sincere). Full disclosure


So what’s occurring in the mean time? Within the UK, the presenter Davina McCall has turn out to be synonymous with menopause following her eye-opening documentaries Intercourse, Myths and the Menopause and Intercourse, Thoughts and the Menopause and subsequent e-book Menopausing.

Menopause-specific skincare merchandise are being marketed on TV.

Running a blog and social media have meant that girls brazenly write and discuss their meno signs and struggles.

It’s all a step in the appropriate route.

As for me, I’ve been having a tough time as of late. I turned 50 in July and whereas I embrace all that knowledge and life expertise and the Yesssss it’s ma birthday!! celebrations, I’ll be sincere and say that I’m not precisely leaping for pleasure each time my joints ache, my interval comes once more after simply 17 days or I’m mendacity awake at 3am keen my eyelids to JUST STAY SHUT, WILL YOU…


Menopause signs

I not too long ago learn an article that acknowledged there are 62 completely different signs of menopause. Sure, SIXTY TWO. I attempted to call as many as I may [that I knew about] earlier than studying the checklist, and I got here up with:

  • Evening sweats
  • Scorching flushes
  • Insomnia
  • Elevated/decreased frequency and heaviness of durations
  • Mind fog
  • Anxiousness
  • Low temper
  • Irritability
  • Joint ache/stiffness
  • Vaginal dryness
  • Decreased libido
  • Weight acquire
  • Fatigue and lethargy
  • Dry pores and skin

It’s kinda miserable that I can relate to many (most?) of these, and plenty of extra on the checklist in that article that I hadn’t related to menopause: Tinnitus. Watery eyes. Palpitations. Urinary urgency (ESPECIALLY about quarter-hour after entering into mattress and having already performed my final wee. What’s that all about?!).

And speaking of attending to mattress, I feel tousled sleep could be some of the debilitating signs of all. Sleep impacts EVERYTHING you do each positively and negatively, whether or not it’s high quality sleep, unhealthy sleep or no sleep in any respect. It’s SO necessary to get good sleep, and sufficient of it, commonly. It has a knock-on impact on and impacts each a part of your day and normal well-being.

I used to be, subsequently, very comfortable that TEMPUR® – creators of the TEMPUR® materials merchandise (mattresses, pillows and beds) – requested me to write down about sleep and the menopause. It’s an incredible alternative to speak extra about menopause and break down the boundaries we face in terms of coping with these main modifications.

Do you know that 1 in 10 girls truly go away their jobs as a result of their menopause signs and that 75% transition by way of menopause while nonetheless working? If you happen to think about probably the most generally known-about signs of menopause (night time sweats, scorching flushes and what used to unsympathetically be known as “temper swings”), it’s no surprise girls are being compelled out of the office, in some instances unwillingly.

However nobody needs to be struggling in silence. Nobody ought to “grin and bear it” in that very British manner, struggling on until the signs are SO unhealthy that we finally go and see a physician, as a result of have a look at these statistics! 10% of girls go away their jobs due to one thing that half – HALF! – the world’s inhabitants undergo! It’s a share that must be eradicated, not simply lowered.

Anyway, again to the subject of in the present day: SLEEP. How do menopausal girls get extra of it? How will we make our sleep high quality sleep? How will we get any sleep in any respect contemplating all of the crappity-crap-crap we obtained happening with our our bodies and our brains and life circumstances at this stage in our lives?

Listed below are the 6 methods to unravel sleeping issues throughout menopause that I can completely advocate…


1. Contemplate a TEMPUR® mattress and pillow

A brand new mattress could be probably the greatest purchases you’ll ever make. (Consultants will not be joking once they say that as you spend a 3rd of your life in mattress you should purchase properly in terms of a mattress. If you happen to’ve ever spent an evening away from residence and the mattress was terrible, you’ll always remember that night time of unhealthy sleep.)

However a temperature-controlled TEMPUR® mattress may simply make you wish to purchase a brand new pair of silk pyjamas, thank the holy gods of menopause after which, upon waking, dance around the room singing Oh, What a Lovely Morrrrr-ning! on the high of your lungs [disclaimer: this is not part of the TEMPUR® guarantee, but you never know, it could happen]. Their opinions and the truth that they provide a 10-year mattress assure and 100-night trial does make them an organization you must think about.

Don’t underestimate the facility of the TEMPUR® materials. Don’t underestimate the impact a kick-ass high quality mattress and pillow can have in your capability to get an glorious night time’s sleep.

For this put up, I used to be despatched a TEMPUR® Consolation Authentic pillow to check out. And ermahgerd, it’s the doggy’s doo-dahs of pillows. The TEMPUR® materials feels so satisfying beneath your head and neck. There’s no infinite plumping of the pillow, making an attempt to get it excellent to get snug and assist you sleep. It moulds to the contours of your neck and head, is tremendous agency however then permits your head to only squish into it (if that is smart).

That is what the mattresses do, too. I can’t consider something higher.

6 Ways to Solve Sleeping Problems During Menopause | by Catherine Summers, AKA Not Dressed As Lamb, Over 50 Health, Wellness and Lifestyle Blog

Now, I do know that the monetary local weather in the mean time implies that for a lot of, massive purchases need to be fastidiously thought-about and even sacrificed. Fortunately, TEMPUR® supply 0% finance choices in an effort to spend money on one thing that can help certainly one of THE most necessary components of your well being and well-being with out having to work out the way you’re going to afford to pay for that funding.

The 0% finance choices received’t hold you up at night time worrying about the fee, that’s for certain (oh the irony, if that have been the case). TEMPUR® supply:

  • 0% finance for as much as 2 years
  • 100-night mattress trial
  • Free UK mainland supply
  • 10-year mattress assure
  • 3-year pillow assure
  • Clearance mattresses

Keith and I invested in a brand new mattress final yr* utilizing finance choices. We KNEW we wanted a brand new mattress, and figuring out that it might be paid off over a protracted interval meant that we may go forward and spend money on one thing so necessary for our well being.

It was the perfect resolution EVER.

*this was not by way of any gifting or collaboration with TEMPUR®.


2. Communicate to your physician about HRT

I describe taking HRT as a “no-brainer game-changer”. DESPITE being advised by a number of those who HRT can kind out night time sweats and DESPITE figuring out that night time sweats are a typical symptom throughout perimenopause, it took me some time to place two and two collectively and go to the physician to ask about it. I put up with no less than a yr of soaking sheets and sleeping on towels to attempt to stop having to alter our bedding every single day.

Inside a day of beginning with my first HRT patch, the night time sweats stopped. It was that on the spot.

So in the event you’re affected by night time sweats however (like me) not scorching flushes – and even in the event you DO get the latter, then go to see your physician now and talk about it. If you happen to assume you’re maybe too younger for perimenopause however you continue to have signs, go anyway. HRT is a lifesaver for thus many ladies. It may take time to get it proper, however that’s why you begin it as quickly as you’re fascinated about it, not when your signs are so unhealthy you don’t know the way you’re even functioning every day.


3. Be certain your room is on the proper temperature

They are saying that the perfect temperature for sleep is about 18°C/65°F. So if in case you have a room that’s rather a lot hotter than that PLUS the added bonus of a perimenopausal torso that radiates warmth prefer it’s Mount Vesuvius, it’s a recipe for catastrophe. There’s no single piece of recommendation you must observe right here as a way to obtain the appropriate temperature, however in the event you assume your room could also be too scorching it may be value truly getting a thermometer and taking a studying… the consequence could shock you.

For instance, we sleep with a window open all yr spherical. I boil to demise if the window is shut at night time, even when it’s zero outdoors (and sometimes find yourself with a headache within the morning). AC is rare in houses within the UK, so the summer season could be a nightmare heat-wise. There are all the time challenges. However we’ve got a new-build home (and, subsequently, well-insulated) and our bed room is upstairs (safer than the bottom ground), however these kinds of things are completely different for everybody. For instance, after I lived in London and lived alone for a yr, I couldn’t open my window as a result of being on the bottom ground. It was a BIG safety danger.

So do what you’ll be able to to deliver that temperature down. In winter I sweat far much less when the air within the room is cool and I’m snuggled beneath a number of layers. Waking up within the night time in a pool of sweat is NOT enjoyable, and it’s horribly disruptive to your sleep.


4. Keep away from stimulants earlier than mattress

I’ll say this until I’m blue within the face: PUT YOUR PHONE AWAY BEFORE BED. Everybody is aware of you shouldn’t do it, however I’ll guess your backside greenback about 80% of individuals scroll away while sitting up in mattress earlier than turning out the lights.

Turning off gadgets like your telephone and laptop computer that emit blue gentle no less than an hour earlier than mattress in order that your melatonin (the sleep hormone) ranges aren’t suppressed is significant for good sleep. You may get blue light-blocking glasses, however in the event you’re like me and watch issues on TikTok or Instagram that make you cry (e.g. unhappy issues about animals), offended (e.g. something to do with the price of residing disaster) or typically over-emotional then it’s not likely a good suggestion to try this earlier than you hit the hay anyway.

Even watching the information on TV can have the identical impact. An excessive amount of gentle, an excessive amount of psychological stimulation, an excessive amount of to get offended or upset about. We don’t have a TV in our bed room – we’ve by no means needed one there – however in the event you do, resist watching it then turning it off simply earlier than turning out the lights. Your thoughts might be crammed with the fallacious type of stuff, and that’ll by no means assist you in the event you’re having bother sleeping.

If you happen to should work in your laptop computer earlier than mattress, see if there’s an evening mode setting (my PC has this, it units the monitor on the lowest blue gentle stage “to cut back affect to sleep”) – and religiously use that. However ideally, you wish to be switching off all gadgets a very good hour earlier than lights out.


5. Don’t stress over insomnia

That’s simple so that you can say, Catherine, I used to be staring on the ceiling final night time until about 5:45am, then lastly my eyes shut earlier than my alarm went off at 6.

I get it, not with the ability to sleep is THE WORST. It’s a vicious circle: you don’t sleep, you then fear about not sleeping, you then don’t sleep since you’re worrying about not sleeping. And so forth, and so forth. Generally I can sleep for England, and generally I am going to mattress and assume my eyelids are by no means, ever going to decrease. I attempt, however they only ping! again open once more.

However that is the factor: I’ve realized to softly settle for, while mendacity in mattress staring across the room, that I’m not going to fall asleep. You merely need to LET GO of the anxiousness of not sleeping in an “oh, properly…” form of manner. As a result of the extra you are worried about it, the extra you’ll assume unfavourable ideas. It’s true once they say that worrying about one thing doesn’t make the issue go away, you simply heighten your anxiousness.

It’s a tacky cliché, I do know, however that previous chestnut whereby you visualise your comfortable place or a contented time actually can assist. If you happen to’re getting anxious over not sleeping, you’ll inevitably take into consideration all the opposite unfavourable issues in your life. Negativity breeds negativity. Prepare your self to lie there and assume, Okay, I’m not sleeping. Would possibly as properly take into consideration an idyllic stroll on the seaside at midnight on vacation in Greece/George Clooney wining and eating me in Lake Como/being ambushed by a litter of soppy fluffy puppies and never with the ability to escape.

MUCH higher than Ughhh I nonetheless haven’t put away all that laundry/how am I going to remain awake throughout my Zoom name tomorrow/what time do I’ve to get my aged mom to the hospital on Friday.

And in the event you STILL can’t sleep, do this…


6. Study a method to make your self go to sleep

I’ve examine plenty of strategies for serving to you go to sleep through the years, and that is mine. It’s a bizarre one, and it’s labored for me EVERY time I don’t really feel even vaguely sleepy and my eyelids will not be taking part in ball. In actual fact, I feel it nearly frightens me a bit after I take into consideration how properly it really works as a result of I keep in mind NOTHING.

All you do is that this: blink quickly. That’s it.

However you must hold blinking, blinking, blinking, blinking, blinking. Don’t cease. Even in the event you really feel your eyes begin to shut somewhat than blink, BLINK AGAIN, after which blink some extra. Battle the urge to maintain your eyes shut.

What I discover this methodology does is 2 issues: 1) You’ll be concentrating so onerous on blinking that you just’ll overlook about all of your different worries (I promise you, it’s unattainable to stress over your workload on the workplace tomorrow when you must JUST KEEP BLINKING – you bodily can not blink AND fear about stuff), and a pair of) It actually forces your eyes shut and makes you drained, as a result of your mind will go into panic mode and go, STOP BLINKING, WOMAN! WHAT ARE YOU DOING, THIS IS CRAZY! I’LL MAKE YOUR EYES SHUT IF IT’S THE LAST THI… zzzzzzzzzzzz

When you have bother attending to sleep, do this approach. Please report again and let me know if it really works for you. I’ll guess you 50p and a packet of crisps that it does.


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A ultimate phrase about menopause

Menopause ain’t going anyplace. It’ll occur to us all. However the two greatest issues we will do to make it simpler for us (and our long-suffering companions!) are speaking about it, and taking motion. Don’t endure in silence, and don’t skip the self-care. Go to your physician for HRT. Keep away from stimulants and settle for that generally sleep will evade us.

And spend money on a brand new mattress.

Realizing I’m doing all these items helps me sleep at night time… pun supposed 😉


Your flip – obtained any sleeping throughout menopause ideas for us? Inform us within the feedback…


Keep protected XOXO

Catherine signature


P.S. I didn’t get up like this (sporting mascara and eyebrows on level I imply). Plus I additionally normally put a pillowcase on my pillow… that you must SEE my beautiful new TEMPUR® pillow right here, don’t you, lol

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6 Ways to Solve Sleeping Problems During Menopause | by Catherine Summers, AKA Not Dressed As Lamb, Over 50 Health, Wellness and Lifestyle Blog

6 Ways to Solve Sleeping Problems During Menopause | by Catherine Summers, AKA Not Dressed As Lamb, Over 50 Health, Wellness and Lifestyle Blog

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