Menopause looks different for everyone. Not only does it bring on physical changes but also sleep disturbances and in some cases, insomnia. In this article, we delve into the connection between menopause and insomnia and offer practical tips to reclaim restful nights.

Understanding Menopause-Induced Insomnia.

Menopause symptoms, such as hot flashes, chills, and abnormal sleep patterns, can begin four to seven years before a person's last period and can continue for years afterward. Studies show that up to 64% of women report significant sleep disturbances and higher insomnia rates.

So how does one combat this hormone shift leading to sleep disturbances and insomnia? While there's no quick fix to skip through the change entirely, there are strategies to alleviate certain symptoms and enhance sleep quality.

Tips for Restful Nights.

Before Bed Meditation

Practice meditation, muscle relaxation, or yoga Nidra to ease your mind and prepare for sleep. Meditation trains us in becoming masters of our minds, which is often beneficial for many health concerns. Meditations for menopause and insomnia can help to relax the mind, reduce anxiety, regulate heart rate, cool body temperature, balance hormones, relieve stress, and prepare the mind and body for a restful night’s sleep. Why not use our silk filled pillows to create a luxurious nighttime meditation corner in your bedroom?

Avoid Caffeine and Alcohol

Drinks and snacks that have caffeine are known to interfere with sleep patterns. These can be even more troublesome during menopause when the caffeine, alcohol, and spicy food are more likely to trigger a hot flash and lead to an insomnia episode. Instead of your afternoon coffee or evening cocktail, consider a herbal tea or antioxidant-rich fruit juice to perk you up or calm you down. Not only do these help you avoid the stimulating effects of caffeine, they also have several health benefits.

Exercise Regularly

Exercising daily helps the body and mind stay fit. To help keep menopause symptoms like insomnia, poor sleep, weight gain, anxiety, irritability, and stress at bay, aim to exercise for at least 20-30 minutes per day. Avoid exercising too close to bedtime as this can stimulate the mind and heat up the body. Instead, schedule your exercise routine for the morning or early afternoon.

Stick to a Sleep Schedule

Anyone struggling to get better sleep is advised to stick to routine. The circadian rhythm can be influenced by a number of things, but the key to getting productive rest is to schedule it. When determining your perfect bedtime and wake time, aim for 7-9 hours of sleep time. To cope with the symptoms of menopause and insomnia, try to maintain this schedule even on weekends and avoid taking naps. If you’re a night owl or lose track of time at night, start by creating a nighttime routine one hour before bed. Slip into your silk sheets and engage in slow activities like meditation, a skincare routine, or listening to music.

Create a Soothing Sleep Environment

During menopause, hormone shifts can lead to higher susceptibility to stimulation. To enhance the chances of a restful sleep, ensure your bedroom is quiet, cool, and comfortable. 

• Maintain a low temperature of  65°F.
• Reduce any unnecessary light, which can interfere with melatonin levels. Blackout curtains or wearing a silk eye mask can help block out any excess light.
• Remove electronics such as phones, computers, and digital alarm clocks, if possible.

Embrace Silk for Sleep

If menopause is affecting your ability to sleep and triggering insomnia episodes, silk will be your new best friend. Silk bedding has temperature regulating properties and is naturally a much more breathable fabric, allowing you to stay cool throughout the night and preventing heat and sweat buildup.

Menopause and insomnia may seem like the inevitable pairing, but with the right strategies, you can reclaim restful nights and wake up feeling refreshed. By cultivating a tranquil sleep environment, practicing stress-relieving techniques, and embracing the comfort of silk, you can navigate menopause with ease. Shop our silk bedding collection and prioritize your sleep, starting tonight.