Not being able to sleep properly during menopause and perimenopause is one of the common symptoms. Generally, it is because of night sweat and hot flashes. According to studies, approximately 85% of the women report an effect on their sleep during “the change.”
Furthermore, this affects the overall mood and health of the body. Therefore, it is essential to take good care of your body and get at least 8 hours of sleep. Luckily, a few relief treatments can help ease the discomfort, pain, and night sweats.
So, let’s learn about these treatments!
- Eat Healthily
First of all, you need to stop consuming the following items:
- Spicy Food
The reason being is that these items trigger hot flashes and stress. Instead of these, you should start eating healthier foods. Include high fiber foods, fruits, and green vegetables in your diet. These will give your body the strength to cope with the symptoms.
- Keep Your Body Temperature Low
Sleeping in a cold room or keeping your body temperature slightly lower helps in reducing night sweat. Thus, you will not wake up in the middle of the night. For keeping your body temperature low, you can:
- Wear light and easy-breezy clothes,
- Take a cool shower twice a day, especially before sleeping
- Keep a fan beside your bed
- Open windows during the night
- Use ice over your wrist
This way, you’ll be able to sleep peacefully without worrying about hot flashes or discomfort.
- Use Dietary Supplements
Another thing that you can do is to consume some dietary supplements. But make sure to use only natural supplements for menopause as these include ingredients that’ll help you feel better, inside as well as outside. They also have antioxidant properties which will help improve skin condition.
Nonetheless, if you have any medical condition or any allergies, you should consult your doctor before consuming any medications.
- Keep Calm
If you are under a lot of stress, it will also affect your sleep. So, try to stay calm and don’t overthink things. Yoga, meditation, and deep breathing exercises can help you calm your mind. Before sleeping, you can create a peaceful ambiance. Turn off all the lights, use scented candles, play slow and soothing music, and try to sleep.
You can also try these during the daytime to help cope with the discomfort.
- Consult Your Doctor
Last but not least, you should pay regular visits to your doctor. They can help you deal with the unbearable pain, maybe recommend hormone replacement therapy (HRT) or prescribe some medications such as benefitting from a discount on Vagifem prescription. However, if you follow a healthy lifestyle, you might not need to go for HRT. Nonetheless, you should ask the doctor about everything. Plus, if you experience anything out of the ordinary, you must disclose it as well.
All these measures will help reduce your night sweat and hot flashes; thus, you’ll be able to sleep soundly. Otherwise, excess stress and bad sleeping habits can affect your mental as well as physical health. So, you should adopt a healthy lifestyle and consult your doctor.