As women enter menopause, many report similar symptoms such as weight gain, period irregularities and hot flashes. But according to OB-GYN Montgomery County Dr. Rania Ibrahim, one of the most challenging symptoms can be insomnia.
Adults should try to get seven to eight hours of sleep each night, but during menopause, that can be difficult. Because sleep is so important to our health, insomnia is one symptom that should not go unaddressed.
Following are some tips from your OB-GYN Montgomery County that may help you deal with sleeping challenges during menopause.
1) Ditch the caffeine: Caffeine is a stimulant that cannot only keep you awake, but can trigger hot flashes. If you do have a cup of coffee, drink it early in the day.
2) Try relaxation techniques: Going through menopause can be stressful, while inducing anxiety. This combination often makes women restless during the night. If you find that stress is keeping you up, your OB-GYN Montgomery County suggests meditation, yoga or simply taking some deep breaths.
3) Stick to a schedule: Maintaining a similar schedule throughout the week may also help you get a better night’s sleep. You should try to go to sleep and wake up around the same time every day.
4) Cool it down: Maintain your bedroom at a lower temperature, as this can signal your body that it is time for bed. Also, sleeping in a cool environment can also help reduce hot flashes.
5) Dress for comfort: If you experience hot flashes during the night, you may want to wear your gym clothes to bed. Clothing that is made to be worn to the gym is made of breathable fabrics that can help absorb moisture.
6) Make time for sex: There are various health benefits of engaging in a safe sex life. According to your OB-GYN Montgomery County, sex can not only help lower your risk of a heart attack by balancing your estrogen and testosterone levels, it can also help you sleep better.
7) Hormone Replacement Therapy: Although research studies have shown that long-term use of HRT can increase the risk of blood clots, breast cancer and gallbladder disease, it is still a viable option. Short-term use of HRT can help keep menopausal symptoms at bay.
8) Talk to your OB-GYN Montgomery County: Dealing with menopause can be difficult, so talking to your doctor is important.
If you are experiencing symptoms of menopause such as night sweats and hot flashes, call the office of OB-GYN Montgomery County Dr. Rania Ibrahim today to schedule a confidential consultation. Relief is on the way.