Poor sleep is not uncommon among women undergoing Menopause. You may be suffering from symptoms such as hot flashes or night sweats and wake up freezing because you got too warm and tossed off the blankets. In addition, hormonal changes can lead to depression or anxiety.
Finally, it’s very hard to avoid weight gain during the menopausal process, which may be leading to sleep apnea.
What Causes Fatigue During Menopause?
Your quality of sleep will have a big impact on:
- how quickly you can get into good quality deep sleep,
- how long you can stay deeply asleep, and
- whether or not you suffer from sleep apnea.
High anxiety levels or simply frustration with your health situation can make it hard to fall quickly into deep sleep. A simple way to reduce your “I can’t get to sleep!” frustration is to structure your bedtime so that you move away from all sources of electronic light. If you’re prone to reading before bed, change that habit to reading for a short time after supper.
“To reduce bedtime anxiety once you’re under the covers, consider a meditation practice.”
As the sun falls, let your home darken naturally. Where possible, dim electric lights to help you body and brain wind down. As Menopause Symptoms can include anxiety and worry that blocks good quality rest, the darkening of your home is a great way to talk your brain into the fact that it will be bedtime soon.
Take this practice to extremes. Before you crawl into bed, turn off all electric lights and use a simple candle to give you light to get into bed. Put on your pajamas right after supper. Give your body and brain a gentle reminder of how good it feels to sleep well.
To reduce bedtime anxiety once you’re under the covers, consider a meditation practice. Constant bedtime anxiety can make it very hard to relax and breathe deeply as you prepare for sleep. With a meditation practice that focuses on healthy, deep breathing, you can calm your body as you quiet your mind.
Natural Remedies to Boost Your Energy
“Consider adding a B12 supplement to your midday meal.”
If Fatigue and Menopause are marching hand in hand through your life and making it hard to focus, there are several natural remedies to:
1) Clear away the cobwebs of fatigue. Consider a supplement regime of Ashwaganda. This Ayurvedic supplement can both lower your cortisol production and make it easier to think clearly.
2) Boost your energy as the day goes on, especially after lunch. Consider adding a B12 supplement to your midday meal. This critical Vitamin benefits both your blood and your nervous system. In addition, if menopausal weight gain has been a challenge, B12 can help your body release fat.
3) If Fatigue and Menopause are two shadows you just can’t get rid of, consider upping your iron intake. It should be noted that iron can be tough on your stomach. Try to take it with food, preferably early in the day.
4) Are you interested in bumping up your workouts for bone density? Consider adding Beetroot Powder to one of your meals. This will help your body make excellent use of the oxygen currently in your system and the efficiency of your heart. Beetroot power is a deep red color and may stain your urine or stool. Don’t panic.
“a dose of melatonin late in the day can reduce menopause symptoms such as stress and anxiety keeping you awake.”
5) If you use caffeine throughout the day to keep you alert and productive, you may also notice a terrible energy crash after a time. Consider adding the supplement L-theanine with your caffeine dosage to move forward without the roller coaster ride.
6) Finally, consider helping your body out with a melatonin supplement. Your body produces its own melatonin with the highest production coming before people go to bed. To help yourself sleep deeply and well, a dose of melatonin late in the day can reduce menopause symptoms such as stress and anxiety keeping you awake.
Quality sleep is crucial to good mental and physical health. Even if your evening sleep routine is altered by menopause, push yourself to find time to get in a good workout. Consider adding a 10 to 15 minute power nap to any break in the day. If you can’t nap, take 10 to 15 minutes to meditate and focus on your intended health improvements.
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