Sleep Concerns
Sleep concerns are an often overlooked, but all-too-common part of menopause that can
significantly impact a woman’s quality of life. Approximately 61% of women experience sleep
problems during menopause.
Adults need between 6 and 8 hours of undisturbed sleep nightly and optimal levels differ among individuals. in order to live with little to no mental and physical side effects. Without sleep, it’s easy to become tired and cranky. We all know that lying awake at night wondering how you’re going to manage tomorrow can be very stressful.
Beyond the emotional side effects, sleep disturbances can also negatively affect your heart health and cognitive function.
Fortunately, healthy lifestyle changes, a new bedtime routine, and menopause supplements for sleep may help support sleep quality.
Adults need between 6 and 8 hours of undisturbed sleep nightly and optimal levels differ among individuals. in order to live with little to no mental and physical side effects. Without sleep, it’s easy to become tired and cranky. We all know that lying awake at night wondering how you’re going to manage tomorrow can be very stressful.
Beyond the emotional side effects, sleep disturbances can also negatively affect your heart health and cognitive function.
Fortunately, healthy lifestyle changes, a new bedtime routine, and menopause supplements for sleep may help support sleep quality.
Equelle Symptom Relief
The only estrogen decline symptom relief supplement with S-equol, a plant-based ingredient derived from soy that safely and naturally mimics estrogen - relieving hot flashes, improving sleep, and more.
Why Is It Hard to Sleep During Menopause?
Sleep disturbances during menopause are typically caused by hot flashes and night sweats.
You might also experience joint and muscle pain and bladder problems, making you
uncomfortable and keeping you awake. These symptoms are the result of decreasing
estrogen levels.
Sleep disturbances come in many forms including:
● Trouble getting to sleep
● Trouble staying asleep
● Waking too early in the morning
● Poor quality sleep
● Difficulty functioning
● Daytime fatigue
When you are sleep deprived and worried about it, even the smallest tasks can feel like major battles. The increased mood swings sometimes experienced during menopause can be compounded by lack of sleep.
Sleep disturbances come in many forms including:
● Trouble getting to sleep
● Trouble staying asleep
● Waking too early in the morning
● Poor quality sleep
● Difficulty functioning
● Daytime fatigue
When you are sleep deprived and worried about it, even the smallest tasks can feel like major battles. The increased mood swings sometimes experienced during menopause can be compounded by lack of sleep.
How Long Does Menopause Sleep Disturbances Last?
Every woman’s menopause experience is different. Your hormone levels will eventually level out
during postmenopause, alleviating many of your symptoms. There are a few things, however,
that you should know.
Some of the sleep problems that you’ve been experiencing can continue into postmenopause - particularly the length of time it takes you to fall asleep. Additionally, postmenopausal women are much more likely to experience sleep apnea than premenopausal women.
Sleep apnea is characterized by repeated episodes of stalled breathing while you sleep. These episodes can last for 10 seconds or more. If you suspect you have sleep apnea, please contact your doctor who can provide you with the guidance and help you need.
Some of the sleep problems that you’ve been experiencing can continue into postmenopause - particularly the length of time it takes you to fall asleep. Additionally, postmenopausal women are much more likely to experience sleep apnea than premenopausal women.
Sleep apnea is characterized by repeated episodes of stalled breathing while you sleep. These episodes can last for 10 seconds or more. If you suspect you have sleep apnea, please contact your doctor who can provide you with the guidance and help you need.
How to Sleep Better During Menopause
There are some basic things you can do to help yourself rest more easily during menopause
and afterwards:
● Exercise
● Eat well
● Manage your stress through activities like yoga, massage, or meditation
● Stay socially active
● Engage in activities that excite and challenge you
● Try menopause supplements for sleep
If you can manage these regularly, you may see a definitive improvement in the quality of your sleep.
● Exercise
● Eat well
● Manage your stress through activities like yoga, massage, or meditation
● Stay socially active
● Engage in activities that excite and challenge you
● Try menopause supplements for sleep
If you can manage these regularly, you may see a definitive improvement in the quality of your sleep.
Tips for a Better Night’s Sleep During Menopause
You might also improve your sleep quality by developing a new bedtime routine. Your new
routine may not work overnight. For most people, it takes 18 days to develop a new habit. Don’t
get discouraged!
Here are some suggestions you can incorporate into a new bedtime routine:
● Go to bed and get up at a regular time
● Limit daytime napping to a short period of 30-40 minutes in the early afternoon
● Have a bath, read a book, or do something else that relaxes you
● Don’t go to bed on an overly full stomach or if you are hungry
● Don’t eat or drink anything with caffeine after mid-afternoon
● Avoid alcohol and nicotine.
● Avoid watching TV or using your laptop in bed
● Reduce light and noise as much as possible
● Develop a routine for falling back asleep if you wake up from a night sweat.
Remember that your bedroom should always be a peaceful, cool, and relaxing retreat intended only for sleeping.
In addition to making changes to the way you live and sleep, taking steps to address the root cause of your symptoms can make a huge difference.
Equelle is a twice-daily supplement that helps women achieve relief from many menopause symptoms, including things that might disrupt sleep (hot flashes, for example)
Equelle is powered by S-equol, a plant-based component that comes from soy. It is designed to mimic estrogen naturally and safely.
The results can be quite significant. In a clinical trial, women taking Equelle gained 50 minutes of sleep nightly.
No matter what stage of menopause you’re in, targeting your unwanted symptoms at the source can help you take control of your life–during the day and the night–back into your own hands.
Here are some suggestions you can incorporate into a new bedtime routine:
● Go to bed and get up at a regular time
● Limit daytime napping to a short period of 30-40 minutes in the early afternoon
● Have a bath, read a book, or do something else that relaxes you
● Don’t go to bed on an overly full stomach or if you are hungry
● Don’t eat or drink anything with caffeine after mid-afternoon
● Avoid alcohol and nicotine.
● Avoid watching TV or using your laptop in bed
● Reduce light and noise as much as possible
● Develop a routine for falling back asleep if you wake up from a night sweat.
Remember that your bedroom should always be a peaceful, cool, and relaxing retreat intended only for sleeping.
In addition to making changes to the way you live and sleep, taking steps to address the root cause of your symptoms can make a huge difference.
Equelle is a twice-daily supplement that helps women achieve relief from many menopause symptoms, including things that might disrupt sleep (hot flashes, for example)
Equelle is powered by S-equol, a plant-based component that comes from soy. It is designed to mimic estrogen naturally and safely.
The results can be quite significant. In a clinical trial, women taking Equelle gained 50 minutes of sleep nightly.
No matter what stage of menopause you’re in, targeting your unwanted symptoms at the source can help you take control of your life–during the day and the night–back into your own hands.
