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How to combat sleep problems during menopause. Menopause brings a number of uncomfortable symptoms, including sleep problems. ”Getting good sleep is tough. Nearly half of people in the UK have trouble falling asleep at least once a month, with the biggest sufferers being women between the ages of 45 and 54. As a woman transitions through menopause, she can experience many kinds of symptoms, but one of the most common is difficulty sleeping.” The physiologist and bestselling author goes on to explain that these problems are often a result of fluctuations in oestrogen and progesterone levels. She continues, "Night sweats, anxiety, or stress can all contribute to poor sleep. Not only does this make falling and staying asleep much harder, but the after-effects of disrupted sleep can exacerbate other menopausal symptoms the following day.” Dr Ramlakhan shares her tips for tackling these sleep problems. Go to bed 30 minutes earlier The menopause can have a direct impact on a woman's circadian rhythm, or sleep-wake cycle. ”Going to bed slightly earlier and aiming to be tucked in by 10pm at least 3 or 4 times a week is better for your sleep schedule, allowing your body to get into a sleep routine,” Stick to a routine Although it can tempting to sleep in after a disrupted night, try to go bed and wake up at the same time each day to "give your internal body clock the consistency it needs to maintain its sleep-wake cycles”. Find your zen Slowing down your mind and body in the evening will help you feel more tired at bedtime. ”Cortisol, the stress hormone, increases when you're sleep deprived and makes it harder to drift off. Yoga is a great way to maintain physical strength and muscle tone, and it incorporates controlled breathing which improves oxygenation and blood circulation throughout the body, reducing the physical effects of stress on the body and mind.” Cut the caffeine Avoiding caffeine, especially later in the day, can help improve your sleep cycle. ”Drinking coffee, tea or sugary drinks has been linked to worsened hot flashes and night sweats which can further disrupt sleep. Try to reduce your caffeine consumption, especially in the afternoon and evenings.” Try herbal remedies Herbal remedies such as valerian root can also help you relax before you go to bed. ”Valerian root has been used for centuries as a herbal remedy to improve sleep, enabling the body and mind to relax in the lead up to bedtime," says the physiologist before recommending Kalms Night One-A-Night tablets, which can help promote a good night's sleep.
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