Menopausal
Sleep
Problems- Tips to Help You Sleep
By
Christine Hasinger, LAc, RN, MSOM
Are Hot
Flashes
& Night Sweats Keeping You Up?
Women
will often experience hot flashes and night sweats during menopause.
Frequently,
these symptoms will interfere with a decent nights sleep, often for
months on end. The hormone fluctuations of
menopause and perimenopause are a common cause of sleep problems and
insomnia.
An estimated 75% of menopausal women
suffer from hot flashes. The hot flashes can be
mild to severe. Sometimes the hot flashes can be so severe,
you feel as if you are burning up. This is called
“steaming bones” in Chinese Medicine.
Night
sweats follow the hot flashes. Again these sweats can be mild
to severe. I’ve heard of women complaining that
their nightclothes are soaked or the bed linens are drenched in
sweat. Many have to get up and change their nightgown or
sheets in the middle of the night, and then have difficulty getting
back to sleep.
Once a sweat passes, your body
gets chilled and that’s what tends to wake most women up.
I
frequently hear my patients complaining of insomnia without realizing
that their hot flashes and night sweats are a major contributing factor
in their poor sleep.
The hot flashes and night
sweats can start years before the onset of menopause and generally are
the first symptoms of your body changing. These can occur
during the day as well.
Perimenopause are the
years leading up to the cessation of the menses. Technically,
menopause is said to have occurred when you have gone an entire year
without a menstrual cycle. Usually this is in your fifties.
You
can also have induced menopause from surgical removal of your ovaries
or from severe trauma. Here the onset tends to be sudden and
more severe.
Following are some things you can
do to help cope with and reduce your hot flashes and night sweats.:- Sleep
in layers. Use thin blankets or towels underneath you, so you
can toss them on the floor, as they get damp or wet. Dress in
layers that are easily removed as needed. And use several
layers of sheets and blankets on top so you can easily push them off or
pull them back on as needed.
- Have a ceiling fan
with a remote installed. You’ll be able to control
the fan without getting out of bed. I can’t tell
you how many women have told me that this is a lifesaver.
- During
the day, dress in layers so you can peel them off as needed without
soaking your clothes. Keep a change of clothes at work or in
the car for those really tough days.
- If
you are able, get some exercise every day. Exercise is a
great for your body at any time of your life. It will help
you sleep and help control some of the menopausal symptoms.
- Eliminate
hot and spicy foods from your diet during this time. Many
spices are very warming and contribute to the hot flashes and
sweats. Some examples are hot peppers, cinnamon, ginger,
nutmeg, and cloves.
- Pay attention to how
much caffeine you’re drinking. Caffeine may be
contributing to you being awake more than you need to be at
night. You may need to reduce your intake to just morning or
eliminate it entirely.
Fortunately menopause is a
temporary condition. The symptoms generally last from five to
ten years. If you are really bothered by your hot flashes and
night sweats, seek some professional help. Your gynecologist
will offer you HRT – hormone replacement therapy.
If
you want a more natural and long lasting approach, look into
acupuncture treatments and natural herbal formulas. Your
acupuncturist will choose a suitable herbal formula for your particular
problems.
About
the author -
Christine Hasinger,
LAc, RN, MSOM is an Acupuncturist and Herbalist in Palm Harbor, Florida
at the Blue
Orchid Healing Center where many people with menopause,
insomnia and sleeping problems receive help to start sleeping better,
wake up feeling rested in the morning and decrease their hot flashes
and night sweats. She offers individualized herbal
consultations via phone and
email through http://www.herbconsults.com
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