Insomnia and menopause. The relationship and all related disorders

The annoyances can be many, physically and emotionally, but you don’t have to beat yourself up. Here are some tips to recover your well-being without resorting to drugs.

The medical information contained in this article has been checked by our specialists

If once you were able to rest peacefully and wake up in shape, now it is increasingly rare: your sleep is disturbed, discontinuous , if not interrupted. Sometimes intense and sudden sweats wake you up , other times the classic hot flashes, often these awakenings can be associated with tachycardia . The accelerated pulse makes you fear that something might happen. Meanwhile the sleep is gone.

Something in you has changed, it’s a bit like a tried and tested mechanism has broken: insomnia becomes a reality to live with. You have difficulty falling asleep or you wake up often, or maybe you wake up very early and can’t sleep anymore. If your sleepless nights are complicated to deal with, it is even more difficult to face the days at work and at home, even in relationships with colleagues and family, because when you get up you are already tired, in a bad mood and unmotivated.

You no longer have the charge of once to dedicate yourself to your commitments, you find it hard to concentrate and you feel limited by an annoying feeling of fatigue that, often, accompanies you from the moment you put your feet out of bed. The thought of dealing with your schedule makes you depressed .

You would go out of your way for a peaceful, uninterrupted night’s sleep.

Tachycardia and insomnia

Sleep disturbances are one of the most common signs in menopausal women . Sleep becomes lighter, it stops more often, it becomes difficult to go back to sleep, to indulge in rest.

And in these nocturnal waking phases , the head “travels” , wonders, sometimes asks us a thousand times the reason for this condition and then – the next day – presents the account of this insufficient rest. So it can happen that this situation of anxiety and stress , combined with the hormonal changes that menopause involves, can become the (non-pathological) origin of nocturnal tachycardias, awakening with the heart in the throat.

Our doctors have given a broad and detailed description of tachycardia in this article. Read it by clicking here

If you are sleeping, they make you wake up with a start, they create a violent annoyance and take you from sleep. They leave you worried, stressed, exhausted and tired.

If this happens sporadically , try to focus on your well-being , adopt relaxing rituals before going to bed, and try to figure out if there is anything that can trigger your insomnia or tachycardia: a bigger dinner than usual, a glass too many, a particularly busy day or more physical activity than normal. If so, try to eliminate what you think is the trigger.

If it happens frequently, it’s time to ask for help. Consult with your gynecologist or doctor to try to prevent your discomfort from worsening over time.

Insomnia and panic attack

It is a strong experience, the panic attack : the moment you live it you feel body and mind upset by tachycardia, fear, pain, shortness of breath and nausea. And if these attacks come at night it can be really hard to go back to sleep and act as if nothing happened.

Panic attack can manifest itself with  tachycardia, sweating, breathlessness, inability to think, dizziness, chest pain, numbness in the hands, so much so that it is very often confused with  a heart attack .

According to our specialists, it can be very helpful to learn relaxation techniques that help manage the fear of having another panic attack , which are one of the most important sources of anxiety for sufferers.

If you want to know more and read a specialist’s opinion on the causes, consequences and possible treatments of panic attack, you can read this article

Small daily strategies to deal with insomnia in menopause

Even though it may seem like a dramatic picture, too complex to overcome, you need to know that you can do it . The “reactions” to menopause can be multiple, vary from woman to woman and can be more or less prolonged over time. It is not possible to skip this phase so it is good to make peace with nature, indulge it and identify ways out.

How? A gynecologist can certainly explain everything to you, give you precise information on what is happening to you and can investigate – for example – the cause of palpitations , in order to understand if further information is needed and if it is advisable to consult a specialist. But you too can do a lot, independently, by recalibrating some behaviors you need to pay attention to, taking care of yourself , for a better quality of life .

you can follow a small and simple vademecum to alleviate the effects of menopause especially as regards sleep disorders:

  • before going to sleep avoid carbohydrates and foods rich in sugars , and prefer a light dinner, as much as possible
  • study a balanced diet : to meat you prefer fish, fruit, vegetables and foods rich in calcium and simple preparations
  • avoid caffeine, exciting drinks, spices and alcohol and drink plenty of water
  • if you dedicate yourself to physical activity – which is always recommended and helpful, even in this period – do not train in the evening as it could suffer from a good rest
  • herbal teas and infusions can help you relax , if you want to fight insomnia, and maybe even a hot bath before bedtime .

And then, some little tricks:

  • go to bed only when you are sleepy,
  • use pajamas and sheets made of cotton or natural fibers,
  • if you suddenly wake up in the heart in the night and can’t fall asleep right away try getting up and distracting yourself, perhaps with a good read.
  • it is important that you maintain a life of relationships , that you dedicate yourself to a hobby, a leisure, so as not to exaggerate the “weight” of menopause
  • then, help can come from relaxation techniques: try yoga, mindfulness or meditation.

 

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