If you’re currently experiencing menopause, you will know that there are many common menopausal symptoms that are very uncomfortable: hot flushes, headaches, low mood and anxiety. Along with this barrage of symptoms, there is also the difficulty to fall asleep or a disturbed sleeping pattern.

Not getting your full recommended 7 to 8 hours of sleep can leave you feeling low energy, having a lack of concentration and being overly irritable. In this article, we are going to discuss the most common menopausal sleeping issues and how to fight them when it comes to winding down at the end of the day. 

Common Menopausal Sleeping Issues

If you are struggling to fall asleep comfortably whilst going through menopause, you are definitely not alone. Upset sleeping patterns are one of the number one side effects that comes with going through this change.

For women, menopause is a major physical, hormonal and psychological change that your body undergoes. There are many reasons this could be affecting your regular sleeping patterns. 

Difficulty sleeping can be a sign of any stage of this change, including early onset menopause. Menopause is a phase that many women go through, which may leave you asking yourself, ‘why can’t I sleep?’ 

Mood is the primary factor that comes along with sleeping well. For example, menopause can bring about abrupt mood swings, which can leave you feeling fine one minute and sad the next. This can only be worsened by lack of sleep, putting you in a vicious cycle.

Another reason you could not be sleeping is down to hot flushes. A hot flush can feel like a heatwave taking over your body, leaving you hot and sweaty, especially in the evening. During the night, your hormone levels can swing more dramatically than in the day. This can result in more severe and frequent hot flushes. 

Insomnia could be an additional factor. Some symptoms of insomnia can include finding it hard to fall asleep and waking up a few times during your night time sleep. This can leave you feeling tired during the day and is a very common side effect of menopause. 

Ways to Prevent a Disturbed Nights Sleep

There are many things you can add to your wind down ritual, which can help you fight back your menopausal symptoms and avoid having a disturbed sleeping pattern.  

Firstly, you should try to reduce your outside stresses as much as possible. Even without the hormonal change, it’s rare that individuals can fall asleep when they have a head full of anxious thoughts. Adding some natural, aromatic relaxation tools to your routine could help you wind down after a long day.

A good example of this is the I Want To DE-STRESS set, which includes a balm and candle. This soothing blend promotes calmness and relief from stress, perfect for anyone experiencing uneasiness. Specializing in helping you ‘switch off’ at the end of the day, simply roll the mess-free balm onto your pulse points, light the candle on your bedside table and let the relaxing elements seep into your night time routine.

Speaking of your night time routine, setting it in place could allow you to unwind even further. Taking a cool shower before bed and swapping out your sheets for lighter ones, can make you more comfortable if you are suffering from hot flushes. Also, trying to block out any extra sound or light can be a good addition when preparing your sleeping arrangements.  

The SLEEP WELL Restorative Sleep Kit includes our full-sized Sleep Well Aromatherapy Balm, paired with our Queen Size Silk 22 Momme Pillowcase and Ear Plugs. Ear plugs will allow you to focus on eliminating stress before you get into bed and undisturbed whilst sleeping. The Silk 22 Momme Pillowcase is also a great way to fight off those dreaded night sweats. Silk has exceptional thermo-regulating properties, which means the body stays cool and comfortable. 

On top of this, you can also try keeping your room at a cooler temperature. Placing a fan by your bed or ditching the duvet all together and swapping it out with a light blanket can help you stay cool during the night also.