During menopause, sleeping through the night may seem like an impossible dream. Insomnia and sleep disturbances caused by hot flashes leave many of us tossing and turning or waking up drenched in sweat. 

This article shares 4 simple tips that can help to reduce insomnia and improve sleep quality. 

1. Light Exercises Before Bed Time

Doing light exercises about two to three hours before bed time can improve sleep quality and mood. Exercises such as walking, stretching and yoga etc can help us to relax our body.

You may be tempted to stay up late during the week and then catch up on rest over the weekend, but sticking to the same schedule every night is more conducive to getting quality sleep. That means going to bed and waking up at about the same time every day. Make sure to follow the same ritual every night and educate your body and mind to wind down for rest.

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2. Create A Cooling Environment

Sleeplessness due to menopause is often associated with hot flashes. These unpleasant sensations of extreme heat can come on during the day or at night. Before bed, consider taking a cool shower to lower our body temperature. Wear breathable cotton sleepwear and choose cotton sheets over synthetic materials.

You can also consider lowering the temperature of your bedroom before you climb into bed. Creating a comfortable and cooling environment can help you to fall asleep more easily.

3. Avoid Late-Night Snacking

Snacking at night, especially food with high in refined sugar and processed food, can cause sharp rises and dips in blood sugar, making you feel tired and irritable. This may worsen the physical and mental symptoms of menopause. 

Try to take food rich in protein for dinner to keep yourself full for a longer period of time to avoid snacking right before bedtime.

4. Take Natural Supplements

Melatonin can help to strengthen and improve sleep-wake cycles, making it easier to sleep on a regular schedule. Melatonin can also shorten the time it takes to fall asleep, and increase overall sleep amounts. Higher levels of melatonin also may improve the quality of sleep and reduce daytime sleepiness and fatigue.

5-HTP is involved in the production of serotonin – another critically important neurotransmitter that governs the sleep-wake cycle. Serotonin indirectly supports the secretion of melatonin, your sleep hormone. 5-HTP may improve sleep quantity and reduce sleep latency – the time it takes to fall asleep

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The Final Tip...

We understand that menopause can be a difficult journey for many women. Hence we created Wejoy Health products to help women to relieve menopause symptoms naturally.

If you're trying to incorporate the tips mentioned above, but you're unsure of where to start... MenoRelief Pack is here for YOU!

Many of our customers have seen such great results just by adding MenoRelief Pack into their daily diet!

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