Insomnia menopause: Why you need more sleep and you\\\’re getting less.
Menopausal women may suffer from many symptoms (some experts say there are 34 in total), and insomnia is one of the most frequently experienced ones. Many of the other symptoms of menopause can be directly attributed, at least in part, to insomnia.
Insomnia menopause is one of the frequent complaints of menopausal women. Often women need more sleep in menopause in order to deal with the physical and emotional changes, but often they get less.
Insomnia menopause leads to all kinds of emotional and physical problems.
One of the main reasons women get too little sleep during menopause is because their night sweats are keeping them awake.
Insomnia menopause leads to:
• Daytime drowsiness • Fatigue • Irritability • Decreased concentration • Decreased motivation • Higher rates of error in judgment • Illness • Temporary memory problems
Your Internal Biological Clock
Everyone has a unique biological clock. We get our most restful sleep when we adhere to it. For some people they need to go to bed early and wake up early, for others they feel better when they go to bed late and wake up late. It doesn’t matter how your clock is set, what does matter is that you listen to it. Ideally, we should all have seven to nine hours of uninterrupted sleep.
Good Sleep Hygiene in Perimenopause
Avoid caffeine. Everyone’s tolerance for this is different so you really need to find out how much and how late you can drink it.
Avoid alcohol. This may be surprising for some people. Alcohol may relax you and make you want to sleep initially, but it will wake you up later in the night because of its rebound effect.
Exercise during the day, several times a week. Try not to exercise right before going to bed because it can wake you up.
Deal with your night sweats. Keep a cold pack beside your bed and use it. Wear cotton pajamas.
Kiss the darkness. Close the blinds/curtains, turn your alarm clock, and anything else that’s flashing, away from you.
Make love not war.
Do the same thing every day prior to going to bed so your body knows subconsciously that it’s time for shut-eye. Wash your face and brush your teeth earlier so that you don’t awaken yourself with these routines. Besides
Write your anxieties down. Keep a journal beside your bed and write down all those ruminating and irritating thoughts that might keep you awake.
Conclusion
Use the techniques that work for you; you may need to experiment a little.
Article Tags:
Need More Sleep, Need More, More Sleep
Insomnia menopause: Why you need more sleep and you\\\’re getting less.
Menopausal women may suffer from many symptoms (some experts say there are 34 in total), and insomnia is one of the most frequently experienced ones. Many of the other symptoms of menopause can be directly attributed, at least in part, to insomnia.
Insomnia menopause is one of the frequent complaints of menopausal women. Often women need more sleep in menopause in order to deal with the physical and emotional changes, but often they get less.
Insomnia menopause leads to all kinds of emotional and physical problems.
One of the main reasons women get too little sleep during menopause is because their night sweats are keeping them awake.
Insomnia menopause leads to:
• Daytime drowsiness • Fatigue • Irritability • Decreased concentration • Decreased motivation • Higher rates of error in judgment • Illness • Temporary memory problems
Your Internal Biological Clock
Everyone has a unique biological clock. We get our most restful sleep when we adhere to it. For some people they need to go to bed early and wake up early, for others they feel better when they go to bed late and wake up late. It doesn’t matter how your clock is set, what does matter is that you listen to it. Ideally, we should all have seven to nine hours of uninterrupted sleep.
Good Sleep Hygiene in Perimenopause
Avoid caffeine. Everyone’s tolerance for this is different so you really need to find out how much and how late you can drink it.
Avoid alcohol. This may be surprising for some people. Alcohol may relax you and make you want to sleep initially, but it will wake you up later in the night because of its rebound effect.
Exercise during the day, several times a week. Try not to exercise right before going to bed because it can wake you up.
Deal with your night sweats. Keep a cold pack beside your bed and use it. Wear cotton pajamas.
Kiss the darkness. Close the blinds/curtains, turn your alarm clock, and anything else that’s flashing, away from you.
Make love not war.
Do the same thing every day prior to going to bed so your body knows subconsciously that it’s time for shut-eye. Wash your face and brush your teeth earlier so that you don’t awaken yourself with these routines. Besides
Write your anxieties down. Keep a journal beside your bed and write down all those ruminating and irritating thoughts that might keep you awake.
Conclusion
Use the techniques that work for you; you may need to experiment a little.
Article Tags:
Need More Sleep, Need More, More Sleep
Insomnia menopause: Why you need more sleep and you\\\’re getting less.
Menopausal women may suffer from many symptoms (some experts say there are 34 in total), and insomnia is one of the most frequently experienced ones. Many of the other symptoms of menopause can be directly attributed, at least in part, to insomnia.
Insomnia menopause is one of the frequent complaints of menopausal women. Often women need more sleep in menopause in order to deal with the physical and emotional changes, but often they get less.
Insomnia menopause leads to all kinds of emotional and physical problems.
One of the main reasons women get too little sleep during menopause is because their night sweats are keeping them awake.
Insomnia menopause leads to:
• Daytime drowsiness • Fatigue • Irritability • Decreased concentration • Decreased motivation • Higher rates of error in judgment • Illness • Temporary memory problems
Your Internal Biological Clock
Everyone has a unique biological clock. We get our most restful sleep when we adhere to it. For some people they need to go to bed early and wake up early, for others they feel better when they go to bed late and wake up late. It doesn’t matter how your clock is set, what does matter is that you listen to it. Ideally, we should all have seven to nine hours of uninterrupted sleep.
Good Sleep Hygiene in Perimenopause
Avoid caffeine. Everyone’s tolerance for this is different so you really need to find out how much and how late you can drink it.
Avoid alcohol. This may be surprising for some people. Alcohol may relax you and make you want to sleep initially, but it will wake you up later in the night because of its rebound effect.
Exercise during the day, several times a week. Try not to exercise right before going to bed because it can wake you up.
Deal with your night sweats. Keep a cold pack beside your bed and use it. Wear cotton pajamas.
Kiss the darkness. Close the blinds/curtains, turn your alarm clock, and anything else that’s flashing, away from you.
Make love not war.
Do the same thing every day prior to going to bed so your body knows subconsciously that it’s time for shut-eye. Wash your face and brush your teeth earlier so that you don’t awaken yourself with these routines. Besides
Write your anxieties down. Keep a journal beside your bed and write down all those ruminating and irritating thoughts that might keep you awake.
Conclusion
Use the techniques that work for you; you may need to experiment a little.
Article Tags:
Need More Sleep, Need More, More Sleep
Insomnia menopause: Why you need more sleep and you\\\’re getting less.
Menopausal women may suffer from many symptoms (some experts say there are 34 in total), and insomnia is one of the most frequently experienced ones. Many of the other symptoms of menopause can be directly attributed, at least in part, to insomnia.
Insomnia menopause is one of the frequent complaints of menopausal women. Often women need more sleep in menopause in order to deal with the physical and emotional changes, but often they get less.
Insomnia menopause leads to all kinds of emotional and physical problems.
One of the main reasons women get too little sleep during menopause is because their night sweats are keeping them awake.
Insomnia menopause leads to:
• Daytime drowsiness • Fatigue • Irritability • Decreased concentration • Decreased motivation • Higher rates of error in judgment • Illness • Temporary memory problems
Your Internal Biological Clock
Everyone has a unique biological clock. We get our most restful sleep when we adhere to it. For some people they need to go to bed early and wake up early, for others they feel better when they go to bed late and wake up late. It doesn’t matter how your clock is set, what does matter is that you listen to it. Ideally, we should all have seven to nine hours of uninterrupted sleep.
Good Sleep Hygiene in Perimenopause
Avoid caffeine. Everyone’s tolerance for this is different so you really need to find out how much and how late you can drink it.
Avoid alcohol. This may be surprising for some people. Alcohol may relax you and make you want to sleep initially, but it will wake you up later in the night because of its rebound effect.
Exercise during the day, several times a week. Try not to exercise right before going to bed because it can wake you up.
Deal with your night sweats. Keep a cold pack beside your bed and use it. Wear cotton pajamas.
Kiss the darkness. Close the blinds/curtains, turn your alarm clock, and anything else that’s flashing, away from you.
Make love not war.
Do the same thing every day prior to going to bed so your body knows subconsciously that it’s time for shut-eye. Wash your face and brush your teeth earlier so that you don’t awaken yourself with these routines. Besides
Write your anxieties down. Keep a journal beside your bed and write down all those ruminating and irritating thoughts that might keep you awake.
Conclusion
Use the techniques that work for you; you may need to experiment a little.
Article Tags:
Need More Sleep, Need More, More Sleep
While the exact numbers are not known it is thought that several million people lose sleep every night because of restless leg syndrome. The exact cause of this frustrating and painful condition is not exactly known but the majority of studies done point to some form of brain chemistry problem. For the people who suffer from it finding a restless leg syndrome treatment is at the forefront of their needs.
It is classified as a neurological disorder that causes a crawling or tingling sensation along the upper legs that makes those who suffer its effects feel an uncontrollable urge to get up and move around to find relief. The sensations are often described as if an insect or something is crawling just under the skin of the legs, along with burning and tugging sensations. These sensations can be merely annoying all the way to excruciating pain.
When it comes to a restless leg syndrome treatment there are two basic approaches; the natural holistic route or using over-the-counter drugs and prescription medications. They are both effective at relieving restless leg syndromes symptoms depending on the severity.
Natural Treatments for Restless Leg Syndrome
The primary symptom of needing to get up and walk around works for the majority of people who have this disorder. Unfortunately the symptoms most often appear in the evening or just as the person is falling asleep causing them to lose sleep and suffer many sleepless nights. For these people a more permanent treatment is needed.
People with mild to moderate symptoms are recommended to make certain lifestyle changes which are shown to help with the symptoms. Stopping the use of alcohol, tobacco, and caffeine is the first recommendation followed by dietary changes that include supplements to offset deficiencies of iron folate and magnesium. In fact there is a growing consensus that an iron deficiency may be one of the causes of RLS.
Heat applied to the legs by taking a warm bath, using a heating pad or hot water bottle, or massaging a liniment such as Icy/Hot are all good ways to increase blood flow to the legs. Increased blood circulation to the affected areas provides soothing relief of the symptoms.
Prescription Drug Therapy for Restless Leg Syndrome
For those who experience more severe symptoms prescription drugs may provide levels of relief that the more natural therapies cannot match. Again, these only treat the symptoms as no known sure exists at this time. Four classes of drugs are currently used for the treatment of restless leg syndrome.
1. Dopaminergics – Used primarily to treat Parkinson’s disease, they increase the level of dopamine in the brain.
2. Benzodiazepines – Works as a sedative on the central nervous system. Prescribed primarily to help RLS sufferers sleep through the night.
3. Opiates – These drugs are used primarily to relieve pain and have been found to be effective in the treatment of restless leg syndrome.
4. Anticonvulsants – A class of drugs that work by suppressing sensory disturbances and severe muscle spasms.
The first step to finding a restless leg syndrome treatment is visiting a doctor. By getting the right diagnosis a treatment regimen can be built that best treats the individual symptoms. Every person is different and what works for one may not work as well for someone else.
To learn more about getting treatment for restless leg syndrome, its causes, and coping strategies visit the website Restless Leg Syndrome by clicking here.
Insomnia menopause: Why you need more sleep and you\\\’re getting less.
Menopausal women may suffer from many symptoms (some experts say there are 34 in total), and insomnia is one of the most frequently experienced ones. Many of the other symptoms of menopause can be directly attributed, at least in part, to insomnia.
Insomnia menopause is one of the frequent complaints of menopausal women. Often women need more sleep in menopause in order to deal with the physical and emotional changes, but often they get less.
Insomnia menopause leads to all kinds of emotional and physical problems.
One of the main reasons women get too little sleep during menopause is because their night sweats are keeping them awake.
Insomnia menopause leads to:
• Daytime drowsiness • Fatigue • Irritability • Decreased concentration • Decreased motivation • Higher rates of error in judgment • Illness • Temporary memory problems
Your Internal Biological Clock
Everyone has a unique biological clock. We get our most restful sleep when we adhere to it. For some people they need to go to bed early and wake up early, for others they feel better when they go to bed late and wake up late. It doesn’t matter how your clock is set, what does matter is that you listen to it. Ideally, we should all have seven to nine hours of uninterrupted sleep.
Good Sleep Hygiene in Perimenopause
Avoid caffeine. Everyone’s tolerance for this is different so you really need to find out how much and how late you can drink it.
Avoid alcohol. This may be surprising for some people. Alcohol may relax you and make you want to sleep initially, but it will wake you up later in the night because of its rebound effect.
Exercise during the day, several times a week. Try not to exercise right before going to bed because it can wake you up.
Deal with your night sweats. Keep a cold pack beside your bed and use it. Wear cotton pajamas.
Kiss the darkness. Close the blinds/curtains, turn your alarm clock, and anything else that’s flashing, away from you.
Make love not war.
Do the same thing every day prior to going to bed so your body knows subconsciously that it’s time for shut-eye. Wash your face and brush your teeth earlier so that you don’t awaken yourself with these routines. Besides
Write your anxieties down. Keep a journal beside your bed and write down all those ruminating and irritating thoughts that might keep you awake.
Conclusion
Use the techniques that work for you; you may need to experiment a little.
Article Tags:
Need More Sleep, Need More, More Sleep
Insomnia menopause: Why you need more sleep and you\\\’re getting less.
Menopausal women may suffer from many symptoms (some experts say there are 34 in total), and insomnia is one of the most frequently experienced ones. Many of the other symptoms of menopause can be directly attributed, at least in part, to insomnia.
Insomnia menopause is one of the frequent complaints of menopausal women. Often women need more sleep in menopause in order to deal with the physical and emotional changes, but often they get less.
Insomnia menopause leads to all kinds of emotional and physical problems.
One of the main reasons women get too little sleep during menopause is because their night sweats are keeping them awake.
Insomnia menopause leads to:
• Daytime drowsiness • Fatigue • Irritability • Decreased concentration • Decreased motivation • Higher rates of error in judgment • Illness • Temporary memory problems
Your Internal Biological Clock
Everyone has a unique biological clock. We get our most restful sleep when we adhere to it. For some people they need to go to bed early and wake up early, for others they feel better when they go to bed late and wake up late. It doesn’t matter how your clock is set, what does matter is that you listen to it. Ideally, we should all have seven to nine hours of uninterrupted sleep.
Good Sleep Hygiene in Perimenopause
Avoid caffeine. Everyone’s tolerance for this is different so you really need to find out how much and how late you can drink it.
Avoid alcohol. This may be surprising for some people. Alcohol may relax you and make you want to sleep initially, but it will wake you up later in the night because of its rebound effect.
Exercise during the day, several times a week. Try not to exercise right before going to bed because it can wake you up.
Deal with your night sweats. Keep a cold pack beside your bed and use it. Wear cotton pajamas.
Kiss the darkness. Close the blinds/curtains, turn your alarm clock, and anything else that’s flashing, away from you.
Make love not war.
Do the same thing every day prior to going to bed so your body knows subconsciously that it’s time for shut-eye. Wash your face and brush your teeth earlier so that you don’t awaken yourself with these routines. Besides
Write your anxieties down. Keep a journal beside your bed and write down all those ruminating and irritating thoughts that might keep you awake.
Conclusion
Use the techniques that work for you; you may need to experiment a little.
Article Tags:
Need More Sleep, Need More, More Sleep
Amazing as it may sound, sleep may be the missing link to achieving your weight loss goal. The importance of a good night’s sleep is discounted by many people, yet the impact on overall health and body weight cannot be underestimated. The body performs many critical functions while we sleep that assist our immune response, guide cellular restructuring as well as fat metabolism and weight loss maintenance.
Sleep Essential to Burn Fat
Insufficient sleep causes a disruption of the appetite hormones leptin and ghrelin which direct fat metabolism. When these hormones become resistant to cues from the brain due to dietary abuse or lack of deep sleep, fat is not released efficiently and remains stored as excess weight in the body.
The results of a study published in the journal Sleep, reveal that teenagers who received less than 8 hours of sleep per night consumed 2.2% more dietary fat on average. Since fat is densely packed with calories, this leads to weight gain over time.
Young Children at Risk for Obesity with Insufficient Sleep
Young children require even more sleep than teens and adults, and may be increasing their risk for weight problems and obesity in later life when they average less than 10 hours a night. This is according to a study published in the American Journal of the Archives of Pediatrics and Adolescent Medicine which studied adolescents who received fewer than 10 hours of sleep each night, and found they were more than twice as likely to be overweight five years later, with some becoming obese as well.
Poor Sleep Disrupts Appetite Hormones in Adults
Insufficient or disrupted sleep causes levels of the critical appetite hormones, leptin and ghrelin to fluctuate leading to increased hunger. Normally, leptin signals the brain when you’ve had enough and it’s time to stop eating. Conversely, ghrelin sends the cue that you’re hungry and ready to eat. In studies where sleep was deprived and subjects received less than 7 hours per night, leptin levels dropped and ghrelin rose, resulting in the urge to overeat.
There was a direct correlation between the number of hours slept and the desire to eat too much. Those who were most sleep deprived had an overwhelming desire to eat, and didn’t know when to stop. More importantly, these participants desired high carbohydrate, calorie rich foods nearly twice as much as those who slept at least 8 hours. Lack of sleep causes metabolic disruption affecting how body fat is stored and influences our hormones causing us to overeat.
Plan 7 to 9 Hours of Sleep Every Night
The best way to avoid weight gain from sleep deprivation is to plan a minimum of 7 hours and no more than 9 hours of sleep each night. Extensive research concludes that this is the proper zone to ensure optimal health and avoid weight gain from hormonal imbalance. Additionally, you can help by making a conscious effort to limit or eliminate refined carbohydrates and sugar from your diet. This will become easier to do as you normalize your sleep patterns since your desire for excessive carbohydrates will subside.
We have evolved to sleep one-third of our lives, a critical process that has served us well for generations. The body performs many essential repair functions while we sleep which lead to improved immune function and a disease free life. By ensuring the proper hours of sleep every night, you’ll feel energized during the day as you attain and maintain your naturally healthy weight.
Read More Expert Advice on Diet, Health and Nutrition, and Download your Free Weight Loss EBook!
John Phillip is a Health Researcher and Author of ‘Your Healthy Weight Loss Plan’, a comprehensive EBook explaining how to use Diet, Exercise and Targeted Supplementation to naturally achieve your healthy Weight Loss goal. Visit My Optimal Health Resource to download your Free 48 page copy.
Facts You Need About Sleep Loss – Key Menopause Information
If you’re waking up a lot at night, tossing and turning, and generally suffering with insomnia, it might be connected with menopause. When you begin going through menopause, you may find that your sleep is less and less restful, if you sleep at all.
In our ongoing endeavor to cover Menopause Symptoms, this paper’s subject is SLEEP DISORDERS.
If you’re waking up a lot at night, tossing and turning, and generally suffering with insomnia, it might be connected with menopause. When you begin going through menopause, you may find that your sleep is less and less restful, if you sleep at all. This is one of the most annoying menopause symptoms.
What are Menopause Sleep Disorders?
These disorders include any ailment in a person’s normal sleep patterns. If they reach a severe intensity, they can seriously affect your mental and emotional health.
Insomnia is the most frequent complaint, striking up to 56% of women as a menopause symptom. Some women may also develop restless leg syndrome, snoring, or sleep apnea. When women go through menopause, sleep is less restful. Typically, the frequency of insomnia doubles from the amount you had before you entered menopause. Research also indicates that women begin to experience restless sleep as many as 5-7 years before entering menopause.
Menopause Information You Need
What Causes Menopause Sleep Disorders?
There are two causespsychological and physical.
PsychologicalEmotional daily stress, overwork, and fatigue can be a cause. When these factors combine and get out of control, emotional stability is disrupted. This can lead to an unbalance of your bodily functions, causing metabolic changes that may lead to sleep disorders. Usually these are temporary and sleep disorders top when the stressful time ends.
PhysicalMenopause sleep disorders are mainly caused by unbalanced hormone levels. Estrogen declination causes a variety of physical side effects including a reduction in serotonin (chemical in the brain), which is used to create melatonin (sleep hormone). Without a balanced level of estrogen, the body is not able to produce the right amount of serotonin or melatonin. This is why maintaining a balanced estrogen level is important for control and prevention.
What To Do About Menopause Sleep Disorders?
First, you must determine if your problem is psychological or physical.
PsychologicalMenopause sleep disorders caused by stress, overwork, and fatigue should be treated by scheduling rest and relaxation time, as well as integrating an exercise program in your daily routine. Keep in mind that in most cases a combination of psychological and physical treatments is the best option for managing menopause sleep disorders.
PhysicalBecause menopause symptoms are generally caused by low hormonal levels, a hormonal balancing program is the best solution. There are several ways to manage menopause sleep disorders, but the best way is by combining therapies such as “lifestyle approaches” and alternative medicine. We all know about the problems with HRT, therefore, you will want to consider using a natural progesterone cream to balance your estrogen level. In summary, starting with perimenopause symptoms, sleep loss is a key indicator menopause has started. Menopause information generally describes low hormone levels as the root cause. While there are side effects of natural progesterone cream
John Russell of IH Distribution, LLC brings you health, anti-aging and skin care products from around the world. Find fabulous skin care tips and great articles on a wide range of topics for women at our Skin Care Blog and http://www.hormones-beauty-health.com Don’t forget to check out their newly re-launched newsletter – filled with information you won’t find anywhere else.
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