Sleep Management

“Sleep difficulties in midlife women are often
caused by hot flashes. Strategies to treat sleep disruptions
should consider this unique instigating factor”.1

Umbrella
What may the Sleep Management Umbrella include?Sleep Management Sleep Management Sleep Management

Depending on the Source (DotS) this Umbrella may include:

  • Sleep Hygiene
  • Sleep Management
  • Sleep Routine

Sleep Hygiene

What is sleep hygiene?

DotS the definition of sleep hygiene may vary. In Healthy Sleep Habits the American Academy of Sleep Medicine’s (AASM) definition is:

“The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits can help improve your sleep health. When people struggle with insomnia, sleep hygiene is an important part of cognitive behavioral therapy (CBT), the most effective long-term treatment for people with chronic insomnia. CBT for insomnia can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management”.2

Sleep Hygiene Tips

What are some sleep hygiene tips?

In Healthy Sleep Habits: Quick Sleep Tips the AASM elaborate on these tips and more:

Sleep Management

  • “Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
  • Set a bedtime that is early enough for you to get at least 7-8 hours of sleep
  • Don’t go to bed unless you are sleepy
  • If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics
  • Establish a relaxing bedtime routine…”.3

In Healthier Sleep In Adults the World Sleep Society elaborate on:

Sleep Management

  1. “Establish a regular bedtime and waking time
  2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep
  3. Avoid excessive alcohol ingestion 4 hours before bedtime, and do not smoke
  4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate
  5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable
  6. Exercise regularly, but not right before bed
  7. Use comfortable, inviting bedding
  8. Find a comfortable sleep temperature setting and keep the room well ventilated
  9. Block out all distracting noise and eliminate as much light as possible
  10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation”.4

Still Awake

 

 

Sleep Management Sleep Management Sleep Management Sleep Management Sleep Management

 

 

What if I cannot fall asleep?

In Insomnia: What Can I Do To Sleep Better? the Office on Women’s Health, United States Department of Health and Human Services include:

  • “If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy”.5

Alcohol

Is there an association between alcohol and sleep?

In Your Back-To-Sleep Guide for 3AM Wake-Ups (Australian) Jean Hailes for Women’s elaborate on:

“With its power to send us to sleep quickly, alcohol appears the perfect sleep aid. But according to Steve Allsop, professor at Curtin University’s National Drug Research Institute, “we do not get quality sleep under alcohol’s influence”.

Alcohol can “increase the speed of falling asleep, [but] it suppresses or reduces rapid eye movement (REM) sleep, which is essential to sleep health and waking refreshed”, he says. The drink also increases urine production, meaning night-time trips to the loo, plus large amounts can affect the respiratory system, promoting snoring and poor sleep, adds Prof Allsop”.6

Hot Flushes

Is there an association between hot flushes and sleep?

Yes. On page 14 in Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? the (United States) Society for Women’s Health Research (SWHR) note:

  • “Sleep difficulties in midlife women are often caused by hot flashes. Strategies to treat sleep disruptions should consider this unique instigating factor”.7

On page 14 in Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? the SWHR also note:

  • “Midlife women have an increased risk of sleep apnea compared to younger women, particularly post-menopause. Midlife women with symptoms of sleep apnea should be screened and appropriately treated”.8

Health Care Provider

What if I would like help with my sleep management?

If you would like help with your sleep management, it may be in your best interest to choose to talk to your health care provider about this. The NAMS note:

“Any treatment should first focus on improving your sleep routine—use regular hours to sleep each night, avoid getting too warm while sleeping, avoid stimulants such as caffeine and dark chocolate. When lifestyle changes fail to alleviate sleep disturbances, your clinician may want to refer you to a sleep center to rule out sleep-related disorders before initiating prescription treatment. If your sleep disturbance is related solely to hot flashes, hormone therapy may help”.9

In Sleep Problems and Menopause: What Can I Do? the (United States) National Institute on Aging note:

“Talk to your doctor if you are having trouble sleeping. If these changes to your bedtime routine don’t help as much as you’d like, you may want to consider cognitive behavioral therapy for insomnia. This problem-solving approach to therapy has been shown to help improve sleep in women with menopausal symptoms. Cognitive behavioral therapy can be found through a class or in one-on-one sessions. Be sure that your therapy is guided by a trained professional with experience working with women during their menopausal transition. Your doctor may be able to recommend a therapist in your area”.10

Health Topics A-Z

Where may I find Health Topics A-Z related to Sleep Management?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Sleep Management?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

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  3. 6 Foods That Help You Sleep
  4. Alcohol and Sleep
  5. Are Sleeping Pills Bad for You?
  6. BMS TV: Sleep
  7. Bedtime Snacks To Help You Sleep
  8. Cognitive Behavioral Therapy for Insomnia (CBT-1)
  9. Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms
  10. Consumer Health: 6 Steps To Better Sleep
  11. Consumer Health: Return To Standard Time Doesn’t Have To Disrupt Your Sleep
  12. Deciding About Hormone Therapy Use
  13. Do Weighted Blankets Help With Insomnia?
  14. Does Magnesium Help You Sleep?
  15. Dr. Susan Kok – Sleep and Menopause
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  17. Eyes Wide Shut: How Caffeine Can Affect Your Sleep
  18. Foot Massage Effective In Improving Sleep Quality and Anxiety In Postmenopausal Women
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  20. Getting A Good Nights Sleep
    Getting A Good Night's Sleep
  21. Healthier Sleep In Adults
  22. Healthy Sleep Tips for Women
  23. Hot Flashes: What Can I Do? [+ Video: What Are the Signs and Symptoms of Menopause?]
  24. Hot Flushes, Night Sweats, Brain Fog? Here’s What We Know About Phytoestrogens for Menopausal Symptoms
  25. How To Design A Better Bedtime Routine
  26. How To Design the Ideal Bedroom for Sleep
  27. How To Fall Asleep Fast
  28. How To Find Relief for Hot Flashes At Night
  29. How To Get the Most Out of Napping
  30. How To Sleep Better
  31. How To Sleep When Your World Is Falling Apart
  32. Insomnia Treatment: Cognitive Behavioral Therapy Instead of Sleeping Pills
  33. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Signs and Symptoms [+ Video: Talking Menopause With Your GP]
  34. Looking After Yourself: Sleep
  35. Mayo Clinic Minute: Help With Hot Flashes Due To Menopause [+ Video Courtesy: Mayo Clinic News Network]
  36. Mayo Clinic Minute: What Are the Benefits, Risks of Sleeping With Melatonin Gummies?
  37. Mayo Clinic Minute: What Is the Best Sleeping Position? [+ Video Courtesy: Mayo Clinic News Network]
  38. Mayo Clinic Minute: What To Consider Before Using Melatonin Supplements for Sleep [+ Video Courtesy: Mayo Clinic News Network]
  39. Mayo Clinic Q and A: 5 Ways To Get Better Sleep
  40. Mayo Clinic Q and A: Can A Supplement Help You Sleep?
  41. Meditation for Sleep
  42. Melatonin
  43. Melatonin: How Much Should You Take?
  44. Menopause & Sleep With Dr Sonia Davison [Podcast]
  45. Menopause FAQs: Menopause Symptoms – Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause?
  46. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Questions for Your Health Care Provider
  47. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Relaxation Techniques
  48. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom Tracker
    Sleep Management
  49. Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
  50. Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause Wellness
  51. Menopause Preparedness Toolkit Video Series: Mindfulness & Wellbeing During the Menopause Transition
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  57. Menopause, Perimenopause, Hormone Therapy and Other Treatments With Madelyn Butler, MD [Podcast]
  58. Menopause: Ensuring A Tranquil Transition
  59. Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
  60. Music and Sleep
  61. Mymenoplan.org [My Menoplan, United States]
  62. National Center for Complementary and Integrative Health: Melatonin: What You Need To Know
  63. National Center for Complementary and Integrative Health: Valerian
  64. Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
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  67. Sleep & Fatigue: Managing Sleep Problems
  68. Sleep Aids: Understand Options Sold Without A Prescription
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  76. Sleep and Sleep Disorders: What Do I Do If I Can’t Sleep?
  77. Sleep, Food, Exercise, Stress: Why Working on One of These Can Improve the Others
  78. Supplementing Your Sleep
  79. The Best Foods for Sleep [+ Video]
  80. The Truth About Menopause Supplements | Dr Sarah Berry
  81. Therapy for the Effects of Menopause
  82. Tips To Help Manage Menopause Symptoms
  83. Try These 6 Steps for Better Sleep
  84. Tryptophan
  85. Using Natural Therapies In the Menopause Transition – Webinar
  86. Valerian Root for Sleep
  87. Video Series-2022: Hormone Therapy: Understanding the Risks and Benefits
  88. Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
  89. Video Series-2023: NAMS 2023 Nonhormone Therapies Position Statement for Bothersome Menopause Symptoms
  90. Video Series-2023: New FDA-Approved Nonhormone Option for the Treatment of Hot Flashes
  91. Videos and Podcasts: Videos – Interviews: A Simple Approach To Menopause: The Menopause Quick Six (www.MQ6.ca)
  92. Webinars: Previous – To Sleep, Perchance To Dream
  93. What Foods Help You Sleep? [Video]
  94. What To Do When Anxiety Affects Your Sleep
  95. Why Didn’t Anyone Tell Me This? Episode 3: Dr Annice Mukherjee: Your Essential Menopause Toolkit
  96. Why You Should Limit Alcohol Before Bed for Better Sleep
  97. Women & Sleep: A Guide for Better Sleep – What Is the Role of Menopause In Sleep Disturbances In Midlife Women? [Page 7]
  98. Your Back-To-Sleep Guide for 3AM Wake-Ups
  99. Your Guide To Healthy Sleep: Sample Sleep Diary [Pages 54-55]

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Society for Women’s Health Research Interdisciplinary Network on Sleep. Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? 2017: 14. https://swhr.org/wp-content/uploads/2017/11/SWHR_Women-Sleep-Guide.pdf Accessed: 04 July 2023
  2. Healthy Sleep Habits. Updated: August 2020. American Academy of Sleep Medicine http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits Accessed: 04 July 2023
  3. Healthy Sleep Habits. Updated: August 2020. American Academy of Sleep Medicine http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits Accessed: 04 July 2023
  4. Healthier Sleep In Adults. World Sleep Society https://worldsleepday.org/tips-for-adults Accessed: 04 July 2023
  5. Insomnia: What Can I Do To Sleep Better? Page Last Updated: 22 February 2021. Office on Women’s Health, United States Department of Health and Human Services https://womenshealth.gov/publications/our-publications/fact-sheet/insomnia.html Accessed: 04 July 2023
  6. Your Back-To-Sleep Guide for 3AM Wake-Ups. 14 June 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/news/your-back-to-sleep-guide-for-3am-wake-ups?gclid=EAIaIQobChMIrrW5p-nW-AIVTisrCh1gTgWzEAMYAyAAEgIp7vD_BwE Accessed: 04 July 2023
  7. Society for Women’s Health Research Interdisciplinary Network on Sleep. Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? 2017: 14. https://swhr.org/wp-content/uploads/2017/11/SWHR_Women-Sleep-Guide.pdf Accessed: 04 July 2023
  8. Society for Women’s Health Research Interdisciplinary Network on Sleep. Women & Sleep: A Guide for Better Health – 07. What Is the Role of Menopause In Sleep Disturbances In Midlife Women? 2017: 14. https://swhr.org/wp-content/uploads/2017/11/SWHR_Women-Sleep-Guide.pdf Accessed: 04 July 2023
  9. Menopause FAQs: Menopause Symptoms – Q. I’m having trouble sleeping, and I’m tired all the time. Is this because of menopause? North American Menopause Society https://www.menopause.org/for-women/menopause-faqs-menopause-symptoms Accessed: 04 July 2023
  10. Sleep Problems and Menopause: What Can I Do? Content Reviewed: 30 September 2021. National Institute on Aging https://www.nia.nih.gov/health/sleep-problems-and-menopause-what-can-i-do” Accessed: 04 July 2023
Topic Last Updated: 05 September 2023 – Topic Last Reviewed: 04 July 2023

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