Menopause Insomnia

By: Ayu Wuryandari

For women at the middle age , getting sleep deprivation during the critical years can lead them to frustration and desperation. Such times are very inconvenient for them since they have to face a fact of menopause insomnia. They cannot escape from menopause insomnia which has a symptom of the decreasing of their reproductive system. However, menopause insomnia can be treated or made milder with sufficient medication, diet, and sleeping habits.

Generally, based on the severity or the durability, the menopause insomnia can be divided into three kinds. They are transient, acute, and chronic. Transient menopause insomnia will last from one night in a week for two or three weeks . It may be caused by the change of work schedule, jet lag, or anxiety. The acute insomnia happens when the sleeplessness lasts more than three weeks to twenty four weeks. While as chronic menopause insomnia is pointed at condition when the sleeplessness is eternal.

Menopause insomnia can be also differed into two stages, primary and secondary insomnia. Primary insomnia is the stage of insomnia which is indicated by sleeplessness that cannot be traced in the body or the environment. While the secondary insomnia, indicated by the sleeping problems caused by the disease. In both cases, medication may be required and doctor will give prescription medicines.

Menopause insomnia can be caused by various factors. Circadian rhythm does not only control the body but also regulates sleep and waking hours. When you take long flights through many time zones, or you get a change of work schedule, the circadian rhythm will be disrupted. You will find that you have difficulty to get asleep for several days. Illness, discomfort, and anxiety can also create insomnia. Lack of exercise, dehydration, and high intake of caffeine, nicotine, and alcohol can also evoke insomnia.

Menopause insomnia can also caused by the hormonal changes. To overcome this case, your doctor may suggest you to take hormone replacement therapy medication to supplement decreasing estrogen level in your body. However, the medication cannot counter directly is the vicious circle which caused by the menopause insomnia. Lack of sleep will make you cranky and stressed out. This lack of relaxation and increased stress can make menopause insomnia getting severe.

Menopause insomnia can be slackened by several ways. Doing exercise for half an hour in the afternoon, but not too close to bedtime, is one of them. The afternoon exercise will relax your muscles, but the evening exercise will make you more awake. Avoid the stimulants such as caffeine and nicotine about three hours before bedtime. Stimulants can make you awake. Alcohol is something you have to avoid too. Alcohol may makes you relax but it will keep you from sleeping soundly.

Drinking a glass of warm milk or a cup of chamomile tea is also a good idea to treat menopause insomnia. Milk contains calcium and tryptophan which are good for insomnia. Calcium can calm the nerve while tryptophan is a mild sedative. Chamomile tea can make you relax and easy to sleep. For milk, it will be more effective to sedate you if you take it with some carbohydrates such as crackers or a small sandwich.

Setting your bedroom into a quiet and dark room is also good to ease your menopause insomnia. Adjusting the temperature to the comfortable level can also help you to get asleep . Avoid watching television or reading in your bedroom. Menopause insomnia will be easier to eliminate.

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Menopause Insomnia

Menopausal Insomnia

Menopause Insomnia

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