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MenoPause Blog

Our new publication on sleep and menopause

by Margery Gass | Mar 18, 2015

NAMS has just released a new MenoNote on sleep. Here’s a sneak peek:

You have had enough sleep when you can function in an alert state during waking hours. Most adults need between 7 and 9 hours of sleep each night. During the menopause transition, you may find that you have more trouble falling asleep, staying asleep, or waking up feeling refreshed. These interventions may improve your sleep:

  • Maintain an environment that promotes sleep. Think quiet, cool, and dark. A white noise machine may be helpful. If you have night sweats, try a bedside fan, light pajamas and bedding, and placing an ice pack under your pillow—turning the pillow over during the night so that your face rests on the cool side.

  • Try relaxation techniques such as meditation or slow deep-breathing exercises. You can learn these techniques through books, videos, and classes.

  • Avoid TV, computer screens, smart phones, and electronic readers for at least an hour before bedtime, because the light from these devices may disrupt sleep.

  • Follow the 15-minute rule. If you do not fall asleep within 15 minutes, get up, leave the bedroom, and do something relaxing in another room, such as reading a book or magazine or listening to quiet music. Return to bed when you are drowsy.

 



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