Can Exercise Aid in Better Sleep for Women in Menopause?
- December 14, 2023
“The change of life” phase for women– the period in a woman’s life accompanied by severe mood swings and hot flashes. One of the most common perimenopausal systems is sleep deprivation or insomnia. Menopause is the period in a woman’s life accompanied by severe hormonal, physical, and psychological changes that tend to cause disturbance falling asleep or staying asleep.
Professionals suggest various lifestyle changes to aid this transition. From dietary to exercise routines, shifts in the regular functioning of the body and mind can lead to a smooth conversion.
In this blog, we have stressed the issues that accompany menopause and how they can be eliminated with physical exercises and other tips.
Sleep issues associated with menopause
The symptoms of menopause might differ from woman to woman and from perimenopause to menopause. Sleep problems are pervasive and frequent for women in the postmenopausal and premenopausal phases.
Women going through menopause deal with hot flashes, sleeplessness, breathing disturbances during sleep, and other mood and sleep disorders.
Hot flashes or night sweats: During an episode of hot flashes, a woman feels heated, and her body temperature and blood flow to her face increase, causing her to have a waking sensation. As a result of the surge in heat and adrenaline, hot flashes are energetic and might make it difficult to fall back asleep.
Even if a woman manages to get back to sleep quickly, the discomfort and frequent awakenings impair her sleep quality, leaving her exhausted the next day. Hot flashes even result in chronic insomnia for many women.
Insomnia: A chronic inability to fall or keep asleep that lasts longer than three nights per week is referred to as insomnia. People who have insomnia get up early, miss out on sleep overall, have restless nights, and frequently feel tired during the day. Insomnia can cause sleep loss, which can worsen headaches and inflammation, increase irritability and anxiety, and impair concentration and memory.
The number of women dealing with insomnia is much higher than that of men. However, wellness coaching services from reputed providers benefit from dealing with conditions such as.
Obstructive Sleep Apnea: Obstructive Sleep Apnea (OSA) is a condition with temporary pauses in breathing, leading to gasping, snoring, choking, and lowered sleep quality. Lower progesterone levels, similar to those seen in postmenopausal women, may play a role in the development of sleep apnea. Progesterone seems to have the ability to stop the upper airways from relaxing. Postmenopausal women undergoing hormone replacement therapy complain significantly less of apnea than women who do not. Take wellness coaching services to understand your needs better.
Other hormonal sleep disruptors: Menopause can also bring on other sleep disturbances, such as periodic limb movements disorder and restless legs syndrome. Anxiety and sadness are familiar companions to menopausal sleep disorders, and they can exacerbate sleep problems. Similarly, anxiety and sadness can result from or be exacerbated by sleep deprivation.
How can exercise help menopausal women sleep?
Exercise can be beneficial for sleep in menopausal women in several ways. Menopause is associated with hormonal changes, including a decrease in estrogen levels, which can contribute to sleep disturbances. Regular physical activity can help alleviate some of these symptoms and improve sleep quality.
Here are some ways in which exercise can help with sleep for menopausal women:
1. Hormonal Regulation:
Menopause significantly affects the hormones of a woman. Exercise can help regulate hormone levels, including cortisol (stress hormone) and melatonin (sleep hormone). Regular physical activity contributes to a more balanced hormonal profile, positively impacting sleep.
2. Temperature Regulation:
Menopausal women often experience hot flashes and night sweats, which can disrupt sleep. Exercise can help regulate body temperature, and engaging in physical activity earlier in the day may reduce the frequency and intensity of hot flashes. Include physical activities during the day to foster a good night’s sleep.
3. Stress Reduction:
Menopause can be stressful due to hormonal changes and associated symptoms. Regular exercise reduces stress and anxiety, promoting relaxation and quality sleep.
4. Weight Management:
Menopausal women may experience changes in metabolism and weight gain. Regular exercise helps manage weight, and maintaining a healthy weight can positively influence sleep patterns.
5. Bone Health:
Some menopausal women may face bone density issues. Weight-bearing exercises like walking or resistance training can help maintain or improve bone density. This can contribute to overall well-being and improve sleep.
It’s also advisable to consider taking wellness coaching services, primarily if pre-existing health conditions exist.
5 TIPS to help with sleep during menopause
Daily exercise can aid better sleep quality for menopausal women by reducing stress and releasing hormones that relax their nerves. Here are five additional tips that can help with sleep during menopause.
1. Consider Hormone Replacement Therapy (HRT):
The most effective treatment for moderate-to-severe hot flashes and other menopause symptoms that can promote deeper, more peaceful sleep is hormone replacement therapy (HRT). But make sure that you consult your doctor to see if hormone replacement therapy (HRT) is appropriate for you if you have a history of heart disease, stroke, or blood clots. Women also consider antidepressants to reduce the effects of hot flashes.
2. Monitor the consumption of caffeine:
Caffeine, found in coffee, colas, tea, and chocolate, can take up to 10 hours to fully exit your system. In addition to keeping you up, several studies indicate that caffeine may cause hot flashes in particular women. If you are experiencing insomnia or frequent night sweats that wake you up, it is best to avoid it altogether. But if you still can’t resist it, take it early during the day.
3. Keep yourself comfortable and relaxed:
To avoid episodes of hot flashes and increased temperature, keep the temperature of your house, especially your bedroom, relaxed and comfortable. Experts advise wearing breathable cotton clothing and cotton bedding rather than synthetic ones. Cold showers can be considered before going to bed. If you wake up from a hot flash, give yourself time to cool down and engage in relaxing activities.
4. Try relaxing techniques:
If you feel triggered during your menopause period, consider engaging in relaxing activities such as yoga, breathing exercises, and meditation to help calm yourself down and anticipate better quality sleep.
5. Make a schedule:
Even though you might be tempted to stay up late during the workweek and make up for it on the weekend, maintaining a consistent sleep schedule each night can help you sleep better. Creating sleep routines that include reading, practicing meditation, or listening to relaxing music before bed is also beneficial.
Bottom line,
Women experiencing menopause should indulge in activities that help them handle this situation more quickly and efficiently. Consult a specialist or take up wellness coaching services to help you understand your sleep condition better.
Sabin L
Founder & Owner
www.thecodex.world
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