subject: Menopause Sleep Problem Causes and Symptoms and Treatment of Menopause Sleep Problem [print this page] Menopause Sleep Problem Causes and Symptoms and Treatment of Menopause Sleep Problem
Menopause is a natural process that happens to every woman, normally between the ages of 45 and 55. It occurs when the ovaries stop producing the hormones estrogen and progesterone leading to the end of monthly menstrual cycle. It means the end of a woman's reproductive years, just as the first menstrual period means the start.
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Menopause can cause a variety of uncomfortable symptoms like hot flashes, night sweats, mood changes, etc. One of the most common complaints is also the occurrence of worsening sleep difficulties. According to the National Sleep Foundation, more than 60% of menopausal women suffer from some kind of sleep disorder.
Sleep problems are thought to be associated with hormonal functions. Estrogen declination causes a variety of physical side effects including a decrease in serotonin, which is used to create melatonin (sleep hormone). If sleeping disorders reach a severe intensity, they can severely affect mental and emotional functions. They can lead to problems such as daytime drowsiness, memory disorders, concentration problems, anxiety, fatigue and muscle aches.
Many women and their doctors believe that sleep problems are an inevitable part of menopause, but it is important to know that this condition is very treatable.
Tips for Handling Sleep and Menopause
Women who experience sleep problems during menopause can take steps to get a restful night's sleep.
Increasing physical activity can improve sleep quality and overall health. Menopausal women may wish to include weight training exercises in exercise routines to build muscle mass and combat osteoporosis. However, avoid exercising too close to bedtime, since this can disrupt sleep.
Caffeine, nicotine and alcohol can cause sleep disturbances, so limiting intake of these substances may improve sleep quality. Relaxation techniques such as meditation, yoga or breathing exercises can help combat menopause symptoms that affect sleep.
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Diet, Sleep and Menopause
Menopausal women may want to try to get more calcium and vitamin D to combat menopause symptoms. Dairy products and sun exposure can help you get more of these essential nutrients. Soy products, such as soymilk and tofu, may help lessen hot flashes in some women because they contain phytoestrogen, a hormone from plants that is similar to estrogen.
In general, the key to improving sleep for menopausal women is to improve overall health. By taking measures to limit or prevent other signs of menopause, such as night sweats and hot flashes, women can minimize, and even eliminate, sleep disruptions.
Women who take the above precautions and still suffer from sleep disorders should talk to a doctor, as their trouble sleeping may a symptom of another treatable medical condition.
