Navigating Perimenopause and the Menopause with Pause Plus Timaru: A Guide to Understanding your Hormonal Changes.
Are you in your 40s or 50s and finding yourself experiencing a myriad of unexplained changes in your body? It’s possible that you might be entering perimenopause, a transitional phase before menopause. During this time, hormonal fluctuations can bring about a range of symptoms, including hot flushes, mood swings, irregular periods, and sleep disturbances.
Understanding these changes is crucial to navigating this new phase of life with ease.
The menopausal transition is typically accompanied by various significant life changes for women. During this period, you might find yourself caring for aging parents, guiding children into adulthood, assuming greater responsibilities at work, and contemplating your own life experiences.
When you add perimenopause and or menopause symptoms into the mix, such as hot flushes, mood swings, and increased anxiety, you may discover that getting a good night’s sleep becomes increasingly challenging.
The Importance of Sleep
Inadequate sleep can significantly impact various aspects of life. It may lead to irritability, worsen feelings of depression, increase forgetfulness, and heighten the risk of falls or accidents. Recent research even suggests that waking up during the night might trigger hot flushes, rather than being a consequence of them.
Adopting healthy bedtime habits can significantly enhance your ability to enjoy a restful night’s sleep.
Establish a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time each day.
Limit Late Naps: Try to avoid napping in the late afternoon or evening, as it could interfere with nighttime sleep.
Create a Bedtime Routine: Engage in calming activities before bed, like reading a book, listening to soothing music, or taking a warm bath.
Minimise Screen Time: Avoid watching TV or using computers and mobile devices in the bedroom, as the blue light can hinder your ability to fall asleep.
Optimize Your Sleep Environment: Ensure your bedroom is at a comfortable temperature—neither too hot nor too cold—and keep it as quiet as possible.
Exercise Regularly: Incorporate physical activity into your daily routine, but avoid exercising too close to bedtime.
Get a good dose of morning sunlight: sunlight exposure helps hormonal balance, improve your mental and immune health during menopause.
Watch Your Evening Meals: Refrain from eating large meals right before bed.
Limit Caffeine Intake: Steer clear of caffeine (found in many coffees, teas, and chocolates) later in the day.
Be Mindful of Alcohol: Remember that alcohol can negatively impact sleep quality.
Reclaim your health, vitality, and energy during and after menopause with our Pause+ Lifechange programs designed specifically for the peri-to-post-menopause phase. These programs focus on reducing symptoms, promoting weight loss, and enhancing fitness
Your first step is to get in touch with Lizelle at Pause+ Timaru – your local South Canterbury My Menopause Transformation Practitioner. Click here to discover more!