The Better way for Menopause to sleep

Although some 40% of premenopausal women report sleep problems, this percentage can double from the onset of perimenopauseperimenopause (the transition into menopause, beginning as early as the late 30s for some women) through postmenopause. That's a lot of women missing out on a good night's sleep.

How can women improve the quality of their shut-eye? Consider some of these simple solutions to minimize the impact of sleep-marauding hormones.

Stay cool. Keep a damp cloth or a bucket of water nearby to cool yourself quickly if you wake up feeling hot and sweaty.

Lighten up. Avoid heavy bedding. Choose breathable nightclothes: light cottons, sheer materials.

Consult your doctor. If you have difficulty sleeping after age 35 because of hot flashes, night sweats, or other symptoms of perimenopause, ask about the possibility of taking a low-dose birth controlbirth control pill to stabilize estrogen fluctuations. Your doctor may also consider short-term use of hormone replacement therapy (HRT) to help relieve menopause-related symptoms. Note that HRT is not for everyone; ask your doctor if it's right for you. To see if your sleep improves, your doctor may also suggest a prescription sleeping pill for a short period of time.

Prevent pain. If aches and pains prevent you from sleeping, try taking a mild, over-the-counter pain reliever or analgesic before going to bed. Just be sure it doesn't contain any stimulants.

Ban Fido and Kitty. Your pet's movements -- or your allergiesallergies to animals -- could be disturbing your sleep. Animals can also give off a tremendous amount of heat.

If you have trouble sleeping for more than a few weeks, or if sleep problems interfere with your daily life, speak with your doctor or contact a board-certified sleep specialist.

source:www.webmd.com