Insomnia Post Menopause
Hi everyone,
I’m 58, post-menopausal and on MHT, which has really helped with things like night sweats. But I’m still dealing with persistent insomnia. I’m planning to bring this up at my next appointment, but I’d love to hear what’s been working for others here as I think about different options to ask about. Has anyone tried magnesium? I’m curious about it. I’m also wondering if there might be things I’m doing in my day to day life that could be making it harder to stay asleep. I’m open to trying changes if they could help!
Thanks so much for any suggestions!
-
I see you're looking for shared personal experiences, which can be so helpful - I'm sure others will have great insights to share :) Just popping in to share that I’ve invited a clinician to weigh in on this topic for you as well. Not sure if you've tried that feature before - I used it on another post and got some really valuable info. Hope it helps! 1 -
I can relate. I found that cutting back on alcohol has been really helpful. Even just one drink can have a big impact on my sleep. 3 -
I have really cut back on coffee/caffeine after noon and limiting screen time after 9pm. This has helped with getting to sleep, but staying asleep through the night can still be an issue. I have recently tried meditation for anxiety and will sometimes pop on my headphones and listen to a guided meditation on very low to combat the over thinking and rumination that often happens along with the insomnia and have found it very helpful for getting back to sleep. :)
3 -
Grace thank you for your question, and thank you to everyone who has shared their experiences.
Insomnia is a common challenge during midlife, including post-menopause, often due to the hormonal changes that occur during this time. It can be frustrating and exhausting, but there are effective strategies to improve your sleep and restore your rest.
Insomnia refers to difficulty falling asleep, staying asleep, or waking up feeling unrefreshed. During midlife, fluctuating estrogen and progesterone levels can disrupt sleep patterns and contribute to issues like night sweats, anxiety, and mood changes—all of which can impact your sleep quality.
One effective way to address insomnia is by focusing on sleep hygiene—establishing habits and routines that promote better sleep. Here are some tips specifically designed to support sleep during midlife:- Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time each day to help regulate your internal clock.
- Don’t force sleep: If you’re unable to fall asleep, get up and do something calming, such as reading or practicing deep breathing, then return to bed when you feel sleepy.
- Cool things down: Hormonal changes can cause hot flashes and night sweats. You’ve mentioned an improvement in night sweats after starting Menopause Hormone Therapy (MHT)—that's great! To further enhance comfort, consider keeping your bedroom cool and using breathable bedding.
- Limit caffeine and alcohol: Especially in the afternoon and evening, as they can disrupt both the ability to fall asleep and stay asleep.
- Relax before bed: Engage in calming activities, such as meditation, light stretching, or listening to soothing music, to ease your mind and body into rest.
- Stay active during the day: Regular physical activity can improve sleep quality, but avoid intense exercise too close to bedtime.
- Reduce screen time: The blue light emitted by screens can interfere with your body’s natural ability to wind down, so aim to unplug at least an hour before bed.
- Create a peaceful sleep environment: Make your bedroom dark, quiet, and free of distractions to foster restful sleep.
A personalized approach to supplementation may also support your efforts to improve sleep. You mentioned an interest in magnesium, which is an essential mineral for many bodily functions, including the regulation of muscle and brain activity. Magnesium can help promote relaxation, making it easier to fall asleep, and also plays a role in regulating melatonin, the hormone that governs your sleep-wake cycle.
It’s great that you’re planning to discuss your insomnia at your next appointment! Your sanoMidLife Clinician can help identify any underlying causes and offer personalized advice tailored to your needs.
Wishing you restful nights and brighter days ahead! If you have any further questions or concerns, please don’t hesitate to reach out.3 -
Thanks for sharing MariaInMeno KateKate Jennifer White sanoMidLife Clinical Team
I really appreciate everyone's insights and suggestions!
0
Please sign in to leave a comment.
Comments
5 comments