Holistic Integrated Health Care

INSOMNIA

Difficulty with sleeping is a frequent, but generally short-lived, part of premenopause. Some women sleep restlessly, wake up early and need a nap. Others feel so agitated when they go to bed, they can't seem to drift off, waking achy and irritated. The average total sleep time nightly is 7.5 to 8 hours. Healthy adults can require anywhere from 4 to 10 hours of sleep.

Problems with sleep include having difficulty getting to sleep and/or waking in the night, unable to get back to sleep. Trouble getting to sleep usually has to do with stress and anxiety, whereas waking in the night without being able to go back to sleep can be attributed to liver disturbances or elevated cortisol levels.

Occasional insomnia can be caused by a variety of factors, such as stress and anxiety, noise, temperature change, or a different sleep environment. The changing hormonal patterns associated with premenopause and menopause can lead to insomnia. Many women also notice night sweats that occur as the result of a hot flash while sleeping. This sweating can cause an altered sleep pattern and frequent awakenings.

QUICK TIPS
A good place to start is to establish a routine to promote good sleep habits:

  • Set a standard bedtime and time to wake up - even on weekends.
  • Reserve the bedroom for sleeping so that your body and brain will associate it with sleep. No TV in the bedroom and none at all 1 hour before bedtime.
  • Use a 'white noise' machine or humidifier for low-level back ground noise.
  • Exercise during the day. Avoid strenuous exercise within 2 hours of bedtime.
  • Keep your bedroom dark, cool, and quiet.
  • Avoid napping in the evening.
  • Avoid caffeine after 5 pm.
  • If you take medication that may be stimulating, such as antihistamines, decongestants, or asthma medications, take them as long before bedtime as possible.
  • Use imagery to help you relax and drift to sleep in a peaceful environment.
  • Hops, passionflower and skullcap help you sleep, but be careful with valerian which can keep some people awake!

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