How to improve your sleep during the transition

Are you a woman near or in menopausal period in your life, and begins to notice changes in your sleep? You're not alone. According to sleep Foundation (NSF) 61% of women undergoing menopause message sleep related problems in the peri menopausal, menopausal and post-menopausal women the period, which may be in the range from early 1940 until the end of the 1950s, after a period of 8-10 years.

In this article to find out about the relationship between menopausal State and sleep, Normal treatment for this condition, some simple steps you can take to alleviate State and what to do if you still cannot sleep after these steps.

How sleep changes during the transition

The quality of sleep is influenced by our body temperature. During normal sleep cycle, our body temperature will fall to about 2-3 titles. This allows the brain to cool, and it enables us to enter into "sleep" mode. It is here that our body hibernation and may work on their restoration and repair tasks that we wake up the next day feeling refreshed and alert.

When menopause hormone levels change (by lowering estrogen levels), and as a result of "hot" when you meet becomes increased body temperature. If this occurs during sleep, excludes normal temporal cycle and maintains a temperature higher than it should be to allow a peaceful sleep.

Up to 85% of women experience surges in a period of about 5 years. During congestion usually occurs to increase heart rate and peripheral blood flow, leading to an increase in temperature of the skin, followed by sweat. As the sweat evaporates, your body cool and you can feel chilled. These events occur at different times of the day, for different women: good morning, late at night and also during the sleep, when they are often referred to as night sweats. Night sweats are most distorts their impact is not just our immediate need to sleep, but our sense of right on the following day. You may experience the day drowsiness, irritability, anxiety, mood swings and depression as a result of disturbed sleep.

The treatment of insomnia during the transition

Normal medical treatment of menopausal symptoms are estrogen therapy (ERT) or hormone replacement therapy (HRT). Both the treatment shown to help with the symptoms of menopause, but for the price. Medical studies have shown that women with medical treatment are more prone to diseases, ranging from breast cancer and cardiovascular disease with dementia.

Later research has brought to improve hormone replacement therapy and alternatives in the field of sleep medicine and current treatments such as creams. These are lower, but still not out of the side effects, with the chemically-based treatment.

There was also a parallel effort to understand how menopause affects women in terms of environmental and behavioral and the following tips to make a good starting point from which to alleviate the problems of sleep before considering options for based on the drugs.

To change your sleeping environment

Create a sleep inducing environment: comfortable and supportive mattress, to minimize the disturbance in the bedroom (ideally remove TV, no work, no laptop), super. quiet and dark, is used only for sleep and sex.
In the bedroom, use 45 w light bulbs: light intensive (100w +) confuses our internal clock making us believe that it is still day, causing us problems with falling asleep.

To change your sleeping patterns

The habit of waking up at the same time every morning: helps regulate and train our internal clocks.
Avoid napping during the day: napping may disrupt sleep time the night for people who already have sleep problems by reducing the need to sleep in a regular period of time.
The habit of going to sleep at the same time every night: helps regulate and train our internal clocks.

To improve their physical preparation of sleep

Spend at least two hours a day in the sunlight: spend time in the Sun to calibrate our internal clock, which controls our desire for sleep during the night.
Exercise regularly-preferably in the late afternoon or evening: helps to regulate our metabolism and internal clock, performance just before going to sleep brings you can prevent the body temperature and sleep.
Eat healthy and medium-sized food: and allow 3-4 hours between dinner and go to bed. Allows our digestive system to complete the work before we go to sleep.
Eat yogurt at bedtime: yogurt contains low levels of sugar, in the stomach very slowly and does not create a sugar while we sleep.
Avoid caffeine after lunch (coffee, tea, soda, your own chocolate, etc.): caffeine remains in the blood of 7-8 hours and it is encouraging that can prevent sleep.
Avoid spicy food at dinner: are the documented links between the spicy food, and sleep disturbance.
Avoid nicotine: nicotine is a stimulant and once in the blood system, it will remain there for a long time.
Don't drink alcohol, especially before bedtime: alcohol contains sugar, which takes 3-4 hours to break down. Helps to reassure people and sleepy, but he wakes up in the middle of the night a sugar.

Improve your mental sleep training

Practice yoga or meditation regularly (2-3 x per week): these practices help us release, the main methods that are required to obtain a deep and a good night's sleep. If prayer is part of the daily routine, keep in mind that it is also a form of meditation.
Keep a journal of sleep: log when you go to sleep, when you wake up and interruption you experienced during the night. This simple method helps to understand the scope of our problem and quantify it. When we achieve improvement can we control the information and welcomed the change.
Reduce the stress and worry: worry about Protocol serves to write their worries. This helps To reduce the disturbing thoughts from the mind of a piece of paper that can be addressed the next day. Share your experience of the transition with friends and family also reduce stress and fear of putting things in perspective.

Allow 3-4 weeks following, simple and easy. Make sure that the track changes and new habits, which is the difference. If you find that these changes its sleeping environment and behaviour is not different and are still not achieve deep and satisfying sleep, that it may be time to work with the trainer of sleep.

The coach will:

teach you how to overcome limiting beliefs about sleep and menopause
help make clear the differences between menopausal symptoms and other past life events that may be of influence on your sleep
allow you to develop more effective thinking patterns around the traumas of the past and other life events
to help drive your position and work with negative thinking patterns to positive and supportive

Sleep training programme includes his sleeping objectives, detecting and dealing with obstacles to the achievement of your success and you are on the way to achieve the objectives of the sleeping through accountability and monitor.

The ladder into sleep Program (TM) was created in sleep coach, Avi Sachs, to help people who have changed their behaviour and their environment, and the sleep problems persist. The programme addresses, the next level of sleep needs to work with sleep strategies, past experience and views about sleep and how one perceives their identity in a manner that prevents good night sleep. For more information, visit the http://www.laddertosleep.com