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Experiencing Menopause Sleep Problems? Here's How You Can Sleep Better

Manage your menopausal symptoms with ease

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Menopause is a time of significant change in a woman's life, which can affect her physically, hormonally, and emotionally. This is when your ovaries cease producing estrogen and progesterone, and you stop menstruating for 12 consecutive months. Menopause usually occurs when a woman is in her late 40s to early 50s.

Menopausal symptoms include night sweats, hot flashes, increased anxiety, vaginal dryness, and a reduced sex drive. Menopause symptoms can also lead to sleep problems like insomnia - brought about by a decrease in hormonal surge. This loss of sleep can take a toll on your health and well-being over time, having profound effects on how you function in your day-to-day life.

How Does Menopause Affect My Sleep?

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For women transitioning into their menopause stage, sleep problems are common occurrences. In fact, studies suggest that approximately 61% of postmenopausal women experience frequent periods of insomnia.

Vasomotor Symptoms or Hot Flashes

As reported by 75% to 85% of postmenopausal women, vasomotor symptoms, also known as hot flashes, are the most common menopausal symptoms. These are characterized by a sudden sense of body heat or redness around the face and neck, and are often accompanied by sweating and an irregularly increased heartbeat. A recent study found that vasomotor symptoms were related to poor sleep quality due to the ensuing discomfort and stress caused by them.

Hormonal Changes

Ovarian hormones have been reported to affect sleep, as well. Progesterone has both sedative and anxiolytic (for reducing anxiety) features. It also acts as a respiratory stimulant and has been used to treat mild sleep apnea, which can keep you tossing and turning for hours. Estrogen, on the other hand, has been proven to decrease the number of hours that you sleep. It has been shown to regulate body temperature and can even affect your mood, which are both important in preparing for a good night's rest.

Mood Disorders

Mood disorders like anxiety and depression have been found to be associated with sleep disorders in postmenopausal women. Difficulty in falling asleep can lead to anxiety, irritability, and inadequate sleep. Consistent cases of insomnia may also lead to depression. Women who experience hot flashes are more likely to develop depression, as well.

How Can I Sleep Better During Menopause?

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Though it can be a difficult time, it is still possible to revert to better sleeping conditions. If you are experiencing sleep-related issues due to menopause, the best thing to do is to consult your doctor. A medical professional can recommend the appropriate treatment options, such as medications and lifestyle changes, to improve your sleep. There are also several bedtime habits you may put into practice to make falling asleep easier during this time.

Watch What You Eat

At this point in your life, it is important to maintain a healthy weight and diet. A higher body weight is associated with obstructive sleep apnea (OSA), and women tend to gain weight during menopause. To counter this symptom, avoid large meals before bed. Also avoid eating spicy or acidic foods before going to bed as these may trigger hot flashes. You might also want to consider incorporating more soy-based food into your regular diet, as the isoflavones found in soy works similarly to estrogen and can alleviate symptoms like hot flashes.

Avoid Stress

Since the changes in your body can greatly affect your mood, you need to reduce your stress levels as much as possible. Anxious and stressful thoughts can keep you up at night, contributing to irritability and mood swings. Relaxation exercises - including a regular massage, more exercise, and yoga - can all aid in lowering your stress levels.

Develop a Proper Sleep Routine

Aim to stay in bed with the lights off, and avoid doing anything that will wake you up further, like watching TV or checking your phone. You can keep a change of clothes on your nightstand and a glass of cool water to drink by your bedside, as well. You should also try developing a routine for falling back asleep if you find yourself frequently waking up in the middle of the night due to night sweats (from hot flashes).

Monitor Your Room Temperature

To balance out your fluctuating body temperature brought about the hormonal changes of your body, keep your bedroom temperature comfortably cool. Try lowering your bedroom thermostat and make sure your bedsheets are comfortable. You can also keep the air conditioning on at night or place a fan next to your bed to cool the air more and increase circulation around your sleeping area.

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If making changes at home doesn't quite cut it, you can look into brands that create specific products to address the different stages of menopause. MenoLabs is one of these brands. They have done the research for you, and have carefully separated specific probiotic strains according to different symptoms to help you manage menopause in a natural way.

Well Rested

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Well Rested by Menolabs uses a safe, non-habit forming, and all-natural formula to help you calm your mind with ingredients that work overnight to help you stay in a blissful slumber. Unlike single-ingredient supplements, it is made with sleep-benefiting ingredients - such as Magnesium Glycinate, L-Glycine, Melatonin - that provide your body with the steady stream of calming, relaxing, sleep supporting elements it needs to fall asleep, stay asleep, and wake up refreshed.

Buy a bottle of Well Rested for only $34.99 now!

MenoGlow

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MenoGlow by MenoLabs is a beauty-focused probiotic made with a proprietary blend of herbs, vitamins, minerals, and 4 patented strains of probiotics (including Lactobacillus acidophilus and Lactobacillus reuteri) sourced directly from DuPont Nutrition and Biosciences, specifically identified and formulated by Dr. John P. Konhilas. It can provide relief from hot flashes and fight signs of aging, including fine lines, wrinkles, acne, and brittle hair and nails for women going through all stages of menopause.

Get a 90-day supply of MenoGlow for only $159 now!

Beauty Rest

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MenoLabs' Beauty Rest package aims to help you sleep better, feel better, and get your "glow" back. It includes the beauty-focused probiotic, MenoGlow, and the all-natural, non-habit-forming sleep aid, Well Rested, which are designed to help women achieve their beauty and sleep goals. With improved sleep, a healthier gut microbiome through Beauty Rest, enough water, and a little time to recover; you can feel like a younger version of yourself again.

Buy a 30-day supply of Beauty Rest for only $79 now!

What are the Signs That Menopause is Coming to an End?

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Perimenopause usually lasts about four years. By then, your symptoms will have eased off or stopped altogether, and you will feel more like yourself. When you've come into the postmenopause stage, however, you should still expect a few tweaks to your overall bodily conditions, such as your hormone levels remaining at a constantly low level. You will also no longer be able to become pregnant, and you will no longer experience monthly menstrual cycles.

These changes may feel quite daunting, but MenoLabs believes that it doesn't have to be. They have curated the very best in clinical research on probiotics and menopause to make the journey easier for you. The best part is that you can get 15% off on your first order through the MenoLabs site, plus free shipping!

Make menopause more bearable with the help of MenoLabs today!