The nicotine in tobacco products is a stimulant, which may prevent your brain from powering down for sleep.Īlthough it’s true that alcohol is a sedative, the effect won’t last. Smokers and drinkers will likely find that sleep is even more elusive during your premenopausal and menopausal days. A bit of gentle yoga or mild stretching just before bed may help you calm your mind and feel more at ease while you sleep. Practice relaxation techniquesįinding a way to decompress and relax can help you ease into sleep.
#MEDICATION FOR INSOMNIA DUE TO ANXIETY FULL#
Going to sleep on a full stomach may cause heartburn and acid reflux, both of which may make you uncomfortable while you’re asleep. These products can support you in getting adequate quality sleep.Ī light snack or a glass of milk before bed probably won’t do any harm, but a big meal before you crawl between the sheets may be a recipe for a nighttime wake-up call. Consider trying products designed for better sleep.Turning off the radio, removing ticking clocks, and shutting down appliances before you tuck in can help lull you into a good night’s sleep. The buzzing and blinking lights of a cell phone can alert your brain even when you’re asleep, and you’ll be waking up at odd hours without any clear explanation. This includes alarm clocks and cell phones. Cooler rooms make you more likely to hibernate well. A solid recommendation is around 65☏ (18☌). Keeping your bedroom temp as cool as you can handle.This includes temperature, light, and noise. Three main components of a bedroom can affect your sleep. Oftentimes, the room you’re trying to get some shut-eye in is interfering with your ability to do just that. Learn more: Mental health, depression, and menopause.Īlthough many of the causes for your frequent insomnia don’t have true “cures” or treatments, there are a few things you can do to help invite better sleep. This is because of the natural changes in your body’s sleep cycle. Your risk for insomnia also increases as you age, especially if you’re over age 60. Jet lag and time zone changes can take a toll, both in the short term and in the long term. If you have more sky miles than car miles, your sleep schedule is likely affected. Drinking stimulants such as coffee, tea, or alcohol can also disrupt your body’s sleep cycle. Eating too late in the evening can affect your digestion, and in turn, your body’s ability to sleep. Many of these disorders, in addition to emotional symptoms, can cause sleep disruption. If you have anxiety, depression, or other mental health disorders, you’re at a greater risk for experiencing insomnia. Work, family, and personal relationships can take their toll on more than just your mental health. In fact, most people will face a night or two of restless sleep quite frequently. Sleep disturbance is a side effect for many medications, so if you’re beginning a new medication or using an over-the-counter supplement, it may contribute to your insomnia. Just as natural chemical and hormonal changes can interfere with sleep, so can changes caused by medications or supplements that you’re taking. Your body may have a hard time recovering from this sudden burst of energy, making it difficult for you to fall back asleep. This is the same chemical responsible for your reaction to stress or a fight-or-flight scenario. You’re actually experiencing a rise in your adrenaline level that’s caused by the rapid decrease of hormones. As your hormone levels fluctuate, you may feel as if you’re having sudden increases and drops in your body temperature. Hot flashes and night sweats are two of the most common side effects of menopause. While your body copes with these dwindling hormone levels, you may find it harder to fall asleep and stay asleep. This is partly because progesterone is a sleep-producing hormone. This can trigger a number of changes in your lifestyle, particularly in your sleeping habits. Your estrogen and progesterone levels decrease during menopause. Going through menopause can affect your sleep cycle on three different levels. In fact, up to 60 percent of women who are postmenopausal experience frequent bouts of insomnia. Women transitioning into menopause may experience sleep issues.
Is there a connection between menopause and insomnia?
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