Make it a nighttime ritual, just like brushing your teeth. If menopausal anxiety is keeping you up at night, try a relaxation technique such as meditation, yoga, or deep breathing to reduce stress. If menopausal symptoms, such as hot flashes, wake you up night after night, turning down the heat can restore your sleep, Goldstein says. In particular, research shows that magnolia bark improves sleep and alleviates mood problems in menopausal women.
Increasing levels of these calming brain chemicals not only helps you sleep, but can also provide relief to women who suffer from mood swings, difficulty concentrating, and appetite changes during menopause.
Why can’t I sleep during menopause?
This includes when you usually wake up, when you usually go to sleep, and how tired you are during the day. Even if a woman falls back asleep quickly, her sleep quality suffers due to frequent waking up and feeling unwell, which causes fatigue the next day. Approximately 75-85% of menopausal women suffer from hot flashes, which can last for an average of five years. If your sleep problems persist, seek out a CBT-trained therapist who has experience working with menopausal women.
Insomnia describes chronic difficulty falling asleep or staying asleep that occur more than three nights a week.