Reviewed by Dr. Kenton Bruice, MD
Reading time: three minutes
Sleep is essential for overall health and well-being, yet many women in perimenopause and menopause find themselves struggling with sleepless nights.
Hormonal changes can disrupt your sleep cycle, leading to sleep difficulties that may include trouble falling asleep, staying asleep, or waking up too early. Here are some effective tips to improve your sleep quality and address those restless nights.
Tips for Better Sleep
- Establish a consistent sleep schedule: Aim to go to bed and wake up at the same time each day, even on weekends. This helps regulate your circadian rhythm and improves sleep patterns over time.
- Create a relaxing bedtime routine: Incorporate activities such as deep breathing exercises, progressive muscle relaxation, or gentle yoga. This can help signal to your body that it’s time to wind down.
- Optimize your sleep environment:
- Keep your room dark: Use eye masks or blackout curtains to block out bright light, which can interfere with melatonin production.
- Adjust room temperature: A cooler environment typically promotes better sleep. Keeping your body temperature slightly lower at night can aid in falling and staying asleep.
- Manage screen time: Limit exposure to blue light from screens at least an hour before bedtime. This includes phones, tablets, and TVs, as the bright light can disrupt your sleep-wake cycle.
- Mind your intake: Avoid caffeinated beverages several hours before bed and limit heavy meals in the evening. If you really want a snack in the evening, choose nutrient-packed snacks that are high in protein.
📋Bonus Tips
- Physical activity: Regular exercise can significantly improve sleep quality; just ensure that you finish exercising at least a few hours before bedtime.
- Write a to-do list: If your mind races with thoughts, jotting down tasks for the next day can clear your mind and minimize anxiety. Keep a note pad beside your bed so that you can jot down anything that comes to mind.
Sleep Specialist Recommendations
For women experiencing ongoing sleep troubles, it may be worth consulting a sleep specialist. Sleep disorders such as obstructive sleep apnea or restless leg syndrome could be affecting your sleep quality. Addressing underlying medical conditions is crucial, as poor sleep can increase the risk of heart disease and other health issues.
Did you know?
Insomnia or poor sleep quality is a common symptom of perimenopause and menopause. Hormonal changes can lead to hot flashes, night sweats, and other factors that disrupt sleep. Working with your healthcare provider to address these symptoms can help improve your sleep.
To learn more about the connection between hormones and sleep, read How to Balance Hormones for Better Sleep.
BHRT to Improve Menopausal Symptoms
Bioidentical Hormone Replacement Therapy (BHRT) is a treatment designed to alleviate symptoms associated with hormonal imbalances, particularly during perimenopause and menopause.
Bioidentical hormones are chemically identical to those the body naturally produces. They are often referred to as “natural hormones” because our bodies cannot tell the difference between bioidentical hormones and the ones our bodies create.
BHRT is tailored to each individual’s specific hormonal needs. It can effectively improve sleep quality by balancing the hormones responsible for regulating the sleep cycle. Bioidentical hormones are administered via pellets, creams, or patches and can provide relief from hot flashes, night sweats, mood swings, and other menopausal symptoms.
If you would like to know more about bioidentical hormones, schedule a consultation with Dr. Kenton Bruice at one of our three locations: Denver or Aspen, CO and St. Louis, MO. If you are searching for BHRT in Denver, or a ‘hormone doctor near me’, call (303) 957-6686 (Denver), (970) 925-6655 (Aspen) or (314) 222-7567 (St. Louis) or complete the appointment request form.