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How To Get Better Sleep During Perimenopause

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Challenge The Food Police

How To Improve Sleep During The Menopause

When a voice inside your head says youre good for minding your calories or bad because you ate some French fries, tell it to shut up! The diet culture is insidious. It deploys the food police into your psyche. Every time you allow yourself to enjoy the pleasure of eating, the police induce guilt and the fear of weight gain. It may also call you unsavory names. If you want to make eating intuitively a part of your life, you have to drive the food police away and tell it to never come back!

What Can You Do About It

There are several ways that you can improve your sleep naturally during perimenopause and after menopause.

Lack of sleep is a major issue for women during menopause. It can affect your health and your wellbeing. Consider trying some of these ideas to improve your sleep. If you are looking to relieve hot flashes, then start with this free guide.

Set Up A Cool Sleep Space

Hot flashes are a leading cause of frequent awakenings for women during menopause. The key to getting back to sleep quickly is to feel cooler faster.

Chances are, you dont keep your room cool enough at night for optimal sleep. And while this is a problem at every life stage, its particularly troublesome for women going through menopause.

According to the National Sleep Foundation, the best room temperature for sleep for the average person is 65° Fahrenheit, ranging from 6067°. Set your thermostat to different daytime and nighttime temperatures, having it dip a couple of hours before bed.

Its also helpful to sleep in breathable clothing and layer your bedding. A breathable bamboo sheet topped with a blanket can help you quickly remove layers to stay cool. And a ceiling fan with a remote that you keep next to your bed provides fast relief.

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Try A Melatonin Supplement

Melatonin is a hormone that plays a central role in our circadian rhythm, which controls when we feel sleepy or alert. During perimenopause and postmenopause, womens bodies produce less melatonin, which may play a role in sleeping difficulties during menopause.

Many studies have found that melatonin supplements promote sleep, although we need more research to fully understand the ideal dosage and how long its advisable to take melatonin.

If you want to try melatonin to see if you sleep easier and more deeply, try our Better Memory PM formula.* The primary ingredient is melatonin, which may improve sleep quality while enhancing mitochondrial function, and with it, memory.*

Tips To Sleep Better With Menopause

Does menopause make you tired?

Insomnia and sleep disruptions from hot flashes are common in women going through menopause. Here’s what you need to know to get the rest you need.

When youre making your journey through menopause, sleeping through the night may seem like an impossible dream. Insomnia and sleep disturbances caused by hot flashes leave many menopausal women tossing and turning or waking up drenched in sweat. The next day, irritability, anxiousness, fatigue, and trouble concentrating are common. If menopause symptoms continually keep you up at night, make an appointment to see your doctor. And in the meantime, try these lifestyle changes and smart sleep strategies to rest easy.

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Tips For Sleeping Better With Menopause

If you are experiencing sleep issues related to menopause, consult your doctor. They know your personal medical history and can recommend appropriate treatment options, including medications and lifestyle changes that may improve your sleep. The following sleep tips may also help.

Sleep issues are a common experience of menopause, but there are many options for relieving them. If your sleep issues persist, seek out a therapist trained in CBT who has experience working with menopausal women.

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Myth 1: Intuitive Eating Is Only For People With Eating Disorders

Fact: No. In fact, it is not, because intuitive eating is the natural way that humans engage with food. We were all born with this propensity.

Now, intuitive eating is used in the treatment of eating disorders. Why? Because its very effective. People who suffer from eating disorders are actually not connected to the innate cues of hunger and fullness and satisfaction. They use food in a disordered way to meet their unfulfilled needs.

When your eating behavior is causing harm to you physically, emotionally, or mentally, thats when you need to seek professional guidance and help immediately.

Intuitive eating is not only for eating disorders, although it is used to treat eating disorders. It is for ALL of us.

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How To Get Better Sleep During Menopause

Many women experience sleep disturbances during and after menopause, as well as in the preceding years . We ask the experts about how to treat these issues to improve sleep and boost health and well-being.

Reviewed byDr Sarah Jarvis MBE
21-Jun-21·8 mins read

In 2016, research conducted on behalf of the British Menopause Society revealed that 42% of women surveyed had unexpected menopausal symptoms that were worse or much worse than expected. One of these was sleep disturbance. More than 70% experienced night sweats that disrupted their sleep. Other studies suggest that up to 63% of women will experience insomnia or other sleep problems at menopause. A multi-ethnic study in the USA found that difficulty staying asleep was the most prevalent problem, with sleep maintenance and early morning wakening worsening significantly through late perimenopause.

Whats Happening With My Hormones

How to Sleep Better During and After Menopause

Most of us are aware that menopause is characterized by changes in hormones much like puberty, but this time rather than surges of new hormones, estrogen, testosterone, and progesterone become less regulated.

Over a period of months or years, there will eventually be less estrogen and progesterone and usually a little more testosterone. While the most obvious physical change may be the end of the menstrual cycle and fertility, these arent the only physical changes most women are likely to notice.

Hormones are integral to a normal sleep cycle, from helping us become drowsy to internal timekeeping. So its no surprise that during menopause many women experience sleeping problems, but you may be wondering what reproductive hormones have to do with sleep.

According to Yale medicine, progesterone has a mild sedative effect, and levels of it are higher throughout two-thirds of the menstrual cycle, helping some women sleep. When the hormone begins to decrease, your period begins along with the cramping and other PMS symptoms. This may explain why it could be harder to rest on your period and throughout menopause.

These hormones dont solely affect sleep they can drastically affect mood. Because progesterone has a calming effect, as it decreases, many women experience mood swings and irritability. Some even begin to develop anxiety and depression that they didnt experience before according to the North American Menopause Society.

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Health At Every Size Course

If you are looking for a step by step structured program to teach how to support your health in a weight-neutral holistic methodology

Going Beyond The Food Health Mastery is a 9-module curriculum. And this program will teach you how to support your body towards the best health without having to lose weight. Not only without restricting food or taking any supplements! This program is taught by myself, Stephanie Dodier CNP.

Body Image Courses & Programs

I would suggest two online programs. Both of these programs are a step by step structured program to heal your body image and make peace with your body.

#1 Beauty Redefined Body Resilience Program. A 8-week program to build body resilience by helping you navigate body shame, objectification, and unreal ideals.

#2 The Body Acceptance Project, this is my baby. A 5-week self-study online program to help you accept your body using the body neutrality framework.

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Reduce Blue Light At Night

Limiting light exposure late in the day is a key part of a healthy sleep routine. The best thing you can do is completely reduce electronic use a few hours before bedtime, including your television and smartphone.

But if you find that goal unrealistic, do the best you can. Start by eliminating electronics an hour before bed and use blue-light-blocking glasses for an hour before that. Even small changes can help regulate your sleep/wake cycle so you get better sleep.

Find out more in our article Why Is Blue Light Exposure Bad for Sleep?

How Do I Treat Menopause Sleep Issues Without Hrt

SimpleTips to SLEEP Better During Menopause

Your lack of energy and insomnia may be related to a mood disorder, either brought on by menopause, or made worse by it. Thats especially true if youve already tried natural sleep supplements.

Menopause means major life changes, and that can be hard to adapt to. For many, menopause can bring negative outlooks, added stressall during whats still a busy time of life. When we get stressed, feel out of control, or look at changes in a negative way, were more likely to cope in unhealthy ways.

Exciting new research suggests that specific lifestyle changes may be as effective for managing menopause as hormone replacement therapy.

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Insomnia And Mood Disorders

Mood changes are common in menopause and include depression, anxiety and irritability.

“Anxiety can make it difficult to get to sleep and depression can be a factor in non-restorative sleep and early morning waking,” says Currie. “Though it has been proposed that menopausal sleep disturbance may actually be the underlying cause of anxiety and depression.”

“There is a greater risk of developing mood changes around the time of the menopause if there is a history of postnatal depression and pre-menstrual syndrome,” adds Savvas.

Can Treating Menopause Improve Sleep

Two common menopause treatments include Estrogen Replacement Therapy , which increases estrogen, and Hormone Replacement Therapy , which increases estrogen and progesterone. Both of these treatments have proven effective in relieving menopausal symptoms, including hot flashes, insomnia, and mood.

However, HRT poses serious risks for some women, particularly those who have had blood clots, strokes, heart attack, and certain types of cancer. As a result, doctors are recommended to prescribe HRT at the lowest effective dose and only to use it as a short-term treatment. Its important to talk to your doctor about the risks and benefits of HRT, as there are many approaches for managing menopausal symptoms.

Lower doses of antidepressants and SSRIs, including fluoxetine, paroxetine, and venlafaxine, can relieve menopausal symptoms, including hot flashes. Some, like Bazedoxifene, may relieve hot flashes while also increasing sleep quality.

Melatonin, your bodys natural sleep hormone, can also be taken as an over-the-counter medication. Low doses of melatonin improved mood and sleep onset in postmenopausal women. Like estrogen and progesterone, melatonin also .

Cognitive behavioral therapy is also effective in relieving insomnia, including symptoms associated with menopause. In CBT, you work with a trained therapist to recognize the thoughts and behaviors that are negatively impacting your sleep, and learn to replace them with healthier behaviors that promote good sleep.

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The Health Impact Of Poor Sleep

“Quality of sleep declines for everyone as they age,” explains Dr Heather Currie, a specialist gynaecologist, trustee of the BMS, and founder of Menopause Matters. “But significantly so for many women as they approach menopause. And it doesn’t just impact upon mood, energy and brain function in the short term.”

Mr Michael Savvas, a consultant gynaecologist with a special interest in menopause and sleep disturbance, agrees.

“It’s important to recognise that disturbed sleep is a major symptom of the menopause that often goes unrecognised,” he says. “Poor sleep has long-term effects, including cardiovascular disease, diabetes, dementia and obesity, reduced immunity and even cancer. So, it is crucial to take steps to improve things if you’re not getting around seven hours of good-quality sleep every night.”

Hot Flashes And Sleep

How to get more sleep during menopause – for thicker hair!

Sleeplessness due to menopause is often associated with hot flashes. Theseunpleasant sensations of extreme heat can come on during the day or atnight. Nighttime hot flashes are often paired with unexpected awakenings.

Pien says that though its common to feel like a hot flash has awakenedyou, research shows that many menopausal women actually wake just before ahot flash occurs.

There are changes in the brain that lead to the hot flash itself, andthose changes not just the feeling of heat may also be what triggersthe awakening, she says. Even women who dont report sleep disturbancesfrom hot flashes often say that they just have more trouble sleeping thanthey did before menopause.

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How To Get A Full Nights Rest

Hot flashes and night sweats are two of the biggest sleep disruptors during perimenopause. The first step toward better sleep is to avoid potential triggers . Low-dose estrogen is the most common medical treatment, but not all women canor wish totake hormones. Other options include antidepressants, such as selective serotonin reuptake inhibitors , andNeurontin, which is an epilepsy drug.

Perimenopause is a natural part of aging, Dr. Wolfman says, and it doesnt have to get in the way of your lifeespecially if you take steps to manage your symptoms.

How To Help Yourself Sleep Better

Most people are familiar with basic sleep hygiene tips such as cutting out caffeine from the afternoon onwards, and avoiding heavy meals, alcohol, nicotine and screen-time later in the evening. But there are also things you can do during the day to improve your chances of a good night’s sleep:

  • Get natural sunlight within half an hour of waking and at sunset . A recent study shows that melatonin production and the circadian rhythms that govern sleep and wakefulness are set by early morning light exposure.
  • Take regular exercise, even if it’s just a 30-minute stroll once a day, though not within two hours of bedtime.
  • Avoid daytime napping, or make sure a nap is no more than 30 minutes and in the early afternoon. Meditation, mindfulness or other non-sleep deep rest’ exercises are more beneficial than sleeping during the day.
  • Stick to a regular routine that includes when you exercise and eat, as well as when you get up and go to bed. Avoid having a ‘lie in’ if you haven’t slept well, and opt for NSDR exercises during the day instead.

How to get better sleep during menopause

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How Your Body Changes In Perimenopause

You may notice changes in the menstrual flow, either lighter or heavier, longer or shorter, along with increased PMS . You may feel angry more easily, sleep poorly , have more headaches and migraines, bloating, poor memory, and fatigue. Eventually you may start having weight gain, hot flashes, night sweats, or vaginal dryness. Certainly not the most fun symptoms!

This is the transition period called perimenopause. This period of time can last from a few months to 10 or even 12 years, with an average of four years. You are officially in menopause one year after the last menstrual bleeding has passed.

How To Manage Sleep During Menopause

How Women Can Get Better Sleep During Menopause

While the luteal surge is a natural and inevitable process that will always happen during deep sleep, there are ways to prevent the negative effects of it.

If you can figure out how to keep the body cool enough at night, the increased body temperature shouldnt be so bad that itll wake you up.

So if you sleep on a chiliPAD, you can help to keep your body temperature low and prevent the overheating from nighttime hot flashes.

Along with that, keeping your room between 60ºF – 68ºF degrees is the optimal sleep window.

You can also incorporate a nighttime lukewarm bath to decrease your body temperature before laying down for the night.

Besides addressing the direct temperature concerns, making sure youre decreasing inflammation in your life will help you feel a lot better during this transitional period.

Some things to optimize for decreased inflammation in your life include:

  • Relationship healing
  • Mental state

While this seems like a lot, a few basic changes for the healthier can put you a long way.

Youll notice that your body can repair itself pretty quickly once you stick to a new habit. Once you feel a little improvement, youll naturally be seeking out more.

Take note of those menopause symptoms along the way – and keep track of how they decrease.

If youre finding it difficult to get started, my Sleep Remedy supplement is a non-addictive way to improve your sleep the first time you take it.

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Find A Framework To Help You Reconstruct Your Relationship With Food And With Your Body

Youre going to shift from the way of life that diet culture has taught you to a more empowering way of thinking and doing things. This means theres a lot for you to unlearn and relearn, so youre going to need all the support you can get.

The Going Beyond The Food Method is a 5-step strategic process to help women move out of diet mentality and into self-care. Our 5 pillars are: mindset, emotional wellness, mindfulness, body neutrality and intuitive eating.

Myth : You Can Be A Good Intuitive Eater Or A Bad One

In other words, intuitive eating works for some people and it doesnt work for others.

Fact: We know that diets dont work.95% failure rate within 1-5 years. As a result, you have worked really hard at a process that doesnt and adopting on the way perfectionistic behaviors and an all-or-nothing mindset. With each diet, your brain gets rewired to see food, exercise, lifestyle, health, behavior as good or bad or all in or all out.

The longer you diet, the longer you maintain this all-or-nothing frame of mind. Ive worked with women who are typically 40 plus and that have been dieting at least 10, 15, 20, 30 years. What Ive found is that this all-or-nothing mindset has spread throughout their entire life.

Thats why Going Beyond the Food Academy is a life-changing process. The first step of the program is to learn tools to shift your mindset away from diet brain. Subsequently, this changes the way you interact with your whole life.

Is it possible for you to be good or bad at intuitive eating? The answer is no because intuitive eating is a process, not an end goal. Its a way of being.

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