Sleep After Estrogen

Mission Possible

In our blog on period, we made the sensational discovery that there is, in fact, life after Period. This post is here to deliver another piece of great news: there is sleep after estrogen. Despite some turbulence, you may still be able to fly away to the land of dreams, even during menopause.


What’s so different during menopause?

Melatonin and stress. Melatonin is the sleep hormone and a close friend of estrogen, and estrogen is not as abundant in your body as before. Besides affecting melatonin production, the decreased levels of estrogen in your body may also lead to hot flashes and night sweats that will disturb your sleep. Not just the changing hormones will keep you awake but also the age-specific stressors in your life. From kids leaving the nest to still being single to a job change, you name it.


Self-Help

To distract yourself from worrisome thoughts, pick a favorite activity to turn into a bedtime routine. Take a bath or drink a cup of herbal tea (mint, chamomile, or lavender, for example, have a soothing effect) or warm milk. A good book may also pleasantly engage your mind. Just - no heavy reading. Better leave that Nietzsche for daytime. Same applies to movies - watching American Psycho, for example, is not a great idea before going to bed, either. No binge-watching. A light snack is ok before you go to bed, but not a heavy meal. Also - it’s best to drink your last caffeine drink in the early afternoon and avoid alcohol.


Your Environment

Ensure a relaxing bedroom, with good bedding and mattress, as well as the right temperature and comfortable noise/light levels. In case you easily get warm at night, have a fan at your night stand. Ban laptop, and/or phone from the room where you sleep. Use the bedroom for sleep and sex only.


If you wake up during the night:

Stay in bed for 20 minutes, and if you don’t fall asleep after that, get up and move to another room. Engage yourself with a quiet activity until you feel sleepy again.


For the Night Sweats:

1. Keep a bed fan
2. Take a cool shower before going to bed


More Self-Help


  • Include phytoestrogens (found in chickpeas, soybeans, beans, red clover, plums, grapes) in your diet.

  • Yoga, acupuncture, and massage (Swedish, Reflexology, Shiatsu) will relax your body and mind.

  • Meditation (focusing on thoughts that make you feel happy or not thinking about anything in particular).


If All This Fails

… to produce on average 7 hours of quality, uninterrupted, refreshing sleep per night for you, consult a doctor, a counselor, or both. They may prescribe HRT (hormonal replacement therapy), light antidepressants, or CBT (cognitive behavioral therapy), which are known to be effective in cases of menopausal insomnia.


In All Cases, You Will Be Fine

That’s why it is called a transition sometimes - because the body does adjust from estrogen to less-estrogen state, one way or another. Sweet dreams for now!

Source: My Luna Editor.

You may also like to read…

SLEEP

Sleep After Estrogen

In our blog on period, we made the sensational discovery that there is, in fact, life after Period.

Read full article
EXERCISE

Dance Your Menopause Away

From salsa to ballet, the options are endless.

Read full article
SYMPTOMS

6 Rare Symptoms of Menopause

How to reverse hair thinning once in menopause?

Read full article
HOT FLASHES

6 Signs That You Have a Hot Flash

It’s the kind of heat you don’t want to feel. However, if you are a woman at a certain age and you feel too warm, you may start wondering if it is a hot flash.

Read full article