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Rebecca Hulem |
Rebecca Hulem, RN, RNP, CNM, CMC, has excelled in the field of women's health for over thirty years. Her career has included positions as a registered nurse, Ob/Gyn nurse practitioner, certified menopause clinician, and certified midwife. Along the way, Rebecca has personally delivered over two thousand babies!
In 2003, Rebecca started her own business as a dynamic speaker and author on the subject of menopause. With a reputation as a caring, nurturing and informed woman who is truly passionate about helping other women find answers to their health issues, she has traveled throughout the United States and Canada speaking professionally to women of all ages on how to stay healthy and sane in spite of their hormones.
Now widely known as "The Menopause Expert", Rebecca has been interviewed by numerous media outlets. She is author of three books, including "Feelin’ Hot? A Humorous, Informative and Truthful Look at Menopause." Her monthly e-newsletter is called "The Menopause Moment."
www.themenopauseexpert.com
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Help for women suffering sleep problems during menopause |
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If you are like many women, mid-life marks the first time since you married and started a family that you can enjoy being alone with your partner. The kids have left the nest, bringing an end to the day-to-day responsibilities of parenthood. You have earned the right to relax and get a good night’s sleep. Ah, alone at last!
No more waiting up long past curfew, worrying about where your teenagers are. The house is quiet. There are no distractions. You and your partner have waited eagerly for this moment. Tomorrow is a busy day and you’re looking forward to a good night’s sleep – seven or eight hours of uninterrupted bliss. You plan to drift effortlessly into a deep, dreamy state. At least that is your plan…
So you go through your usual nightly routine, taking off your makeup, cleansing and moisturizing your face, brushing your teeth and flossing, settling into your inviting bed, adjusting all the pillows and nestling down under the cosy covers. But the Sandman doesn’t come. After a few hours of frustrated tossing and turning you start to feel anxious and beg for sleep: “What’s wrong with me? Why can’t I go to sleep?” “Please! Oh please, let me sleep.” I call this the “Sleepless in Seattle” scenario.
What’s the problem?
Difficulty going to sleep and staying asleep are two of the most frequent concerns I hear almost daily from women in mid-life. Not only do I hear it, I truly empathize with these concerns, because I have experienced them myself.
You may first notice difficulty falling asleep while experiencing peri-menopause (the period during which your body begins its transition into menopause; this can last from two to eight years). Difficulty staying asleep is one of the hallmark complaints during and after menopause.
No one needs to tell you why a good night’s sleep is so important to your health and well-being. You know that without a restful sleep, your energy level and mood will suffer. You will be cranky, easily distracted and it may take every ounce of your patience not to snap someone’s head off. You don’t want to behave this way. This is not you. But after days, weeks and even months of poor quality sleep, your relationships and your health start to suffer.
Why can’t I get a good night’s sleep?
Three major factors contribute to mid-life sleep problems:
i) Age: We have no control over our age, and unfortunately as you approach your mid-to-late 40s or early 50s you may start to experience difficulty sleeping. As a person ages, their body produces less of the hormone melatonin, which is produced by the pineal gland and important for a restful sleep.
ii) Change in hormone levels: Fluctuating hormone levels, particularly estrogen and progesterone during the mid-life transition, can disturb sleep patterns. Melatonin, as mentioned above, can start to decline with age. All three hormones are crucial for providing a good night’s sleep, but they have very different functions in a woman’s body.
For example, progesterone works by calming moods and also making us sleepy. Estrogen balances body temperature, and when estrogen levels drop during mid-life we start to develop hot flashes and night sweats which can cause us to wake up frequently at night. Melatonin causes us to feel drowsy when darkness occurs.
iii) Stress: Stress also contributes to sleep problems. Prolonged stress can eventually take its toll on your adrenal glands, reducing their ability to compensate for stress. If your adrenal glands are in good working order, however, they will take over for your ovaries after menopause and continue to produce natural estrogen for the body to use.
Sleepless in Seattle – does it ever end?
Let’s consider some practical steps you can take to bring back those sweet dreams. Lifestyle changes (otherwise known within the medical community as good sleep hygiene) and hormone therapy may help restore the quality and quantity of sleep you long for.
i) Lifestyle changes
- Go to bed and get up at the same time every day… even on weekends!
- Establish a relaxing ritual to help you wind down before bed, such as taking a hot bath, or practicing relaxation techniques.
- Limit caffeine intake, especially after 2pm.
- Exercise regularly, but not within three hours of bedtime.
- Stop smoking or, at minimum, limit nicotine within two hours of bedtime.
- Don’t use alcohol as a sleep aid, and limit alcohol within two hours of bedtime.
- The time you spend in bed should be limited to sleeping and sex. Yes! There is sex after menopause.
- Forgo naps if you are having trouble sleeping at night.
- Keep the bedroom cool, dark and as quiet as possible.
ii) Hormones (estrogen and progesterone)
- Hormone replacement therapy is a viable option for some women.
- When given in the right dosage, hormones have helped provide temporary relief of insomnia, particularly if your hormone levels have been tested and found to be so low they couldn’t help put an ant to sleep.
- Keep in mind, however, that hormones are for temporary relief, meaning that you shouldn’t expect to take them for the rest of your life.
Making healthy lifestyle choices is a lifetime commitment, and my top pick for ensuring a restful night’s sleep. Now the only thing is to help your little grandchildren get through the night during a sleepover at your house. At this age can life get any better? |
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