14 Tips to sleep better in menopause. How to improve insomnia in menopause.
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- Опубліковано 3 лип 2024
- In this video I offer 14 tips to sleep better in menopause. These are things that you can easily do every day to improve insomnia and reap the benefits of consistent quality sleep night after night. Whether You're perimenopausal or post menopausal these tips may help you fall asleep faster and stay asleep longer restoring energy, health, clarity and quality of life.
Disclaimer: I am not a doctor! The information in my videos is based on my research and personal experiences and is presented from my perspective. Please contact your physician for medical advice.
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Chapters
0:00 - Introduction
1:00 - Tips to improve insomnia
7:08 - Final thoughts
I used the same video clip for 2 and 8!🤦♀ Menopause brain at it's finest!😂
You’re not 😂alone
A couple of months ago my tinnitus increased in volume causing me panic and to sit up all night...it was torture. I put a sleep sounds app on my phone and listened to rain, birds and waves with ear phones to distract me from tuning in to the high pitch tinnitus and this gradually helped me to get a little sleep.
Make sure you’re taking magnesium L-threonate- it comes in a powder that you mix into a little bit of water… ashwaganda is great BUT in some people it causes very vivid dreams and with some women - nightmares. Recently a neurologist mentioned getting a minimum of 15 minutes of sunshine early in the morning. NOT through a window. You’ll need to face the sun. This has been a huge benefit for me. When it’s cloudy you’ll need to be out more. I love the cold after menopause so I sit outside facing the sun in my heaviest robe for at least 15 minutes. Perfecto! I got blue blocking glasses cheap on A m a z o n… so if I do wake up at 3 am I play solitaire on a very low lit phone using those blue blockers and if all asleep again.
Thank you !
I find that staying in bed even if I can’t sleep is better than getting up and doing things because that’ll just keep me awake. Deep breathing in and out and not moving as much as possible is calming. And according to what I’ve heard, we are often sleeping lightly even though we are thinking we are wide awake the whole night, so that helps me relax to know this. And resting is still good! Getting anxious about not sleeping just makes it worse.
My Dr gave me Trazadone to help reduce Cortisol and so I use it if I feel I really need it and it’s not habit forming.
Same for me
I loved this! I really feel for the ladies who get the night sweats. It’s just about the only symptom I don’t get
I'm taking magnesium complex, but ive also heard and read that magnesium glycinate is specific for sleep 🤔
Magnesium glycenate helps relax me and magnesium L threonate helps with restless legs
If all else fails, get a sleep study done. It turns out that I have sleep apnea and I needed a cpap machine. I feel so much better now that I am being treated for this.
L-theanine for a natural sleep. Can be used in the day for stress, or around 4pm or dinner time for a relaxing evening and a beautiful night's sleep
I had to make sure I wear cotton clothing to bed, to help with night sweats, and use a fan now to help sleep
Chamomile tea works 4 me....early dinner...no cafeine, sweets or alcohol in d evening....evening walks also help
Thank you,great help.
Again, Kari, your videos are so spot on for me!!
Thank you so much 💕
Thank you so much for all your accurate and to the point information. Very, very helpfull! 🙏🏼
This video explains alot wit my current status
I would say generally I'm a silent sleeper. But in the past, when I was younger I had insomnia problems. Mainly due to trauma. I found humpback whale song very helpful, and I turn it down very low. I was also using it for my special needs cat to control her behaviour, so I actually started using it with her and getting very good results with her, but discovered that it worked with me as well. So that's another noise alternative if people need it, but you have to turn it down quite low. 🎼🐋
There are also frequencies on UA-cam for hormone imbalance...thank you for this too!!
Thank you for acknowledging HRT at the start. It really works especially when combined with microdosing melatonin and some white noise…I’d add some people have their offices in their homes now due to work from home…bedrooms are really for resting and sleeping 🤍
I used to sleep well before I started having night sweats. I tried several methods but almost none worked, even sleep medications did not work for me.May be because the fear of night sweats made me too anxious to sleep. Now, the only thing that helps to some degree is sleeping with the AC on.
Trying your tips tonight! No caffeine or alcohol this evening. Took some liquid magnesium a few hours ago. Got the ceiling fan going and the room pretty dark Getting off the Internet now. Gonna try for just shy of 8 hours of sleep. Wish me luck!
I just discovered your channel! I found it very helpful! Thank you!!
For those who can’t take HRT & struggle with temperature changes.
I can’t stand the heat. My non HRT is:
Water frozen in a “hour shaped”. Gatorade bottle. I have several in the freezer. Rotate them during the day & sleep with one. In case I wake up. The wrist & back of neck is an instant temperature regulation.
**Cooling towels. Put in water & snap. Great for keeping cool too.
**My favorite but expensive is the “Bedjet” & well worth it. I’m miserable without sleep. Best advice given to me was getting both heat & cooling. Just the cooling system is actually too cold. That was shocking to me. Lastly, there are several on the market but I found Bedjet to be the safest IMHO.
**I have NO affiliation with any company & NOT a dr. Just someone who has to find a way without using HRT. Hope this helps someone ❤️
Thank you, thank you, THANK YOU for this channel! I've been so worried about all my different and strange symptoms. When I watched one of your videos on perimenopause symptoms, it all clicked into place. I'm used to doctors dismissing my symptoms and trying to pin it on something else, but now, thanks to you, I know better! For instance: I have issues with my elbow joints. My doc suggested it was because I knit. I've been knitting, sometimes for hours, for the past 40 years. No pains. Until recently. Thanks to you, I now know it's related to perimenopause.
Being 49 years old, I'm in the "golden age" of perimeopause. I've bought some supplements you suggested, and hope that my symptoms will lighten a little over time.
Thank you again!!!
Apple cider vinegar, olive or sunflower oil and ashwaghanda at the evening meal help me sleep.
Kari, this video is so helpful!!! Thank you again :)
❤️
Thank you 🙏🏽 very much you just answered my WORRIES. From now I will consider taking magnesium earlier.
In the past I've tried taking melatonin and also a sleep aid supplement that had 5htp in it. NEVER again! Yep, they both helped me sleep but the wild super vivid dreams left me more anxious than when I started. Cammomile tea an hour or so before bed helps me feel more restful - except it's also a diuretic so if I have too much I'm up peeing all night - LOL, it's all a balancing act 😆
I find a sleep mask really helpful for all those little light sources that you can't get rid of.
What is this ?
I have a fan on at all times I've done that so long it's a must😂 Also my husband and I don't share a blanket he likes a big blanket I like a light weight one it helps us both get better sleep😊
Cannabis helps
Omg! Yr my actual twin and have saved my life from menopause anxiety! I love you 🤣
🥰❤️
Ive never had an easy time sleeping (undiagnosed adhd.) it took me 2 ours on average to fall asleep but I could sleep 8-9 hours undisturbed.
Now, I am tired early and fall asleep early but dont stay asleep. Yup I cant stand silence I need a fan or white noise.
I actually cant sleep if Im hungry though so yup I eat stuff in the middle of the night.
Amitriptyline and magnesium are my go to's. Just be careful with your magnesium dose - too much can give you diarrhea the next day (more is NOT better). I also found that white noise or music doesn't work for me - I need to hear people talking so I sleep with the TV on low.
Same for talking to lull me to sleep. I found a guy on UA-cam who reads nonsensical scripts so that you don’t get sucked into a story. Lol
Magnesium glycinate is less likely to cause diarrhea
14 tips...all I thought,How will I remember 14 tips ;-) I can't remember when I slept through the night, I do all the things but I need to pee, infact the older I get the more I hear myself thinking or saying "I'll get rught to it, but first I have to pee" ;-)
Request a sleep study from your doctor. You could have sleep Apnea. Even if you don't snore...
I've been having a tough time staying asleep. lately I'm awake at 2:30 from twitching legs and Next thing I know it's 5am. I'm exhausted.
Same! My problem isn’t FALLING asleep, it is STAYING asleep! If I get up to use the restroom at 2 a.m., I may never get back to sleep until one hour before it’s time to get up!
@@tvdavissame here 😢 do you have any tips?
You mean feeling like yourself again…🤭❣️
hello,kari,thank u for this video,i take 2 magnesiums a day,1 in the morning and 1 about an hour before bedtime and i also take a sleep pill,between the 2 of them,im very sleepy at bedtime,i also have a dark and cool room to sleep in,i do wake up between 3-4am to go pee but i usually go back to sleep with no issues!!
I’m happy you’ve found something that helps you. Lack of proper sleep is brutal.
What sleep pill is working for you? Thank you 💕
Doctor I have 85ish of the 100 symptoms. I am happy I don't have the high blood pressure or cholesterol, but I can get 10 plus hot flashes in an hour. Freezing and burning. Freezing and burning. I have hypothyroid, so the cold is painful.
Doctor, could you do a video for us ladies that were tricked by the matching symptoms of the thyroid disease, and menopausal symptoms and conditions? I was sick for so long, but thought it was me changing. If I had only known......
I’m not a doctor!😊 You’re right other conditions can make it hard to determine what is causing symptoms.
ive Been bed bound most day every day for many years,have to lie down every few minutes, constantly! Got post menopause and cfs, hypothyroidism, fibromyalgia etc etc ,tried everything, on benzodiazepines and addicted now !
Oh dear! You have a lot on your plate. I’m sorry. Wishing you well.
I'm bedridden too with M.E.
Perimenopause has caused a huge deterioration and worsening and my fatigue, weakness and joint/muscle pain is horrific. And crippling anxiety.
All very hard to cope with when all you can do is lie in a bed. I doubt many would cope....but we have no choice do we? 😢
So I feel for you ànd understand.
It's awful we cannot exercise or get out in the fresh air..
Dealing with CFS is hard enough but this on top is too hard.
You're not alone. We are strong x
Same
Thank God that insomnia symptom hasn’t come back in months
How did you cure it? I feel like I'm going crazy!
@@angelicaflores505 I started taking magnesium before bed! 🤗
@@lisadavis9993 awesome! What kind?
@@angelicaflores505 Nature Made try to get 450 mg I could find 230 mg so I take 2!
@@lisadavis9993 is it citrate oxide or what kind is it?☺️
Random question: is this a wig or topper you’re wearing? Your hair looks so beautiful!
A wig. My hair is too thin for a topper.
Thank you for sharing! Not everyone can do HRT. I’ve been doing a few things to help my sleep, and so far, they are working - magnesium glycinate, running a fan in my room even though I have air conditioning, taking 5-HTP, and taking 2 herbal supplements to help with menopausal symptoms and weight management (Pink Stork Menopause Support and Ambrosia No Morbidity). The only piece that I’m trying to find a solution for is the extreme temperature changes (hot flashes and then the cold flashes) - I will wake up when one of these hit me in the middle of the night, but I’m able to fall back to sleep.
What are your thoughts on bio identical hormones? I’ve heard mixed reviews on that.
I think bio identical hormones are made to be more like human hormones but I’m not convinced they are safer although some of the research claims it is.
@@KariAnneWright I'm curious why you think this. My partner is - after much resistance - now considering HRT because nothing we do seems to help her sleep. But we always have this question - how long are you expected to be on it? what happens when you come off it? is it just the 'miracle' cure now that will be viewed with a different lens 20 years from now?
@@Jennifer-wr9si If you are on TikTok check out Dr. Marie Claire Haver. She is an obgyn and she treats menopausal women. She talks about how bio identical is a marketing ploy and that although hrt is extremely beneficial bio identical is not any safer than conventional. I can’t take hrt but I’m all for it for those who choose to use it.
Unfortunately the only that helps me sleep well is progesterone,but unfortunately I can only take it for ten nights out of the month. I’m only taking progesterone right now, because my estrogen level was fine when tested and I don’t want more estrogen until I find out if it’s more than just perimenopause causing my symptoms and if it isn’t something else, because my last two paps were abnormal
Progesterone alone is often beneficial in early peri because it drops before estrogen does. I hope you get to the bottom of things and all is well.
Based on this info I’d say go see a specialist.
As of yesterday I’m trying progesterone and estrogen continuously. I slept really well last night. I’m hoping this goes well
Check out the physician committee for responsible medicine, or PCRM, protocol for eating 1/2 cup mature soybeans every day to reduce hot flashes. I was very skeptical, but it really worked for me, reduced my hot flashes by at least 1/2. If you have questions I have some wonderful ways to incorporate the beans into easy and tasty recipes
As menopause sometimes brings up depression,5 htp 100 -200 mg before going to sleep does help .I personally take 100 mg after breakfast and 2 mg melatonin before going to bed .In USA winged wellness offers a product with chaste berry plus other ingredients including 5 HTP .Natural progesterone such as vitex chaste tree ,yams do aöso help .If you always wake up between 3 and 4 in the morning,lack of progesterone is often responsable .Reducing cortisol during the day is key and the more we worry about sleep,it only gets worse❤
I'm on estrogen + progesterone. What can help me sleep through the night? I'm waking up around 3 AM and can't get back to sleep 🙏
@@vegtbull same here
@rishakhan9215 honestly, gazing at the sun rise for 5-10 minutes a day has been a game changer. It reset my circadian rhythm and I'm sleeping through the night now. Best wishes
I have been IF and that has helped with my sleep ,but my hip pain wakes me up several times a night. :(
I have burning moth syndrome for almost 4 1/2 years of all consuming agonizing pain and suffering. Has anyone dealt with this? If yes, any suggestion. I get no help from doctors and i have seen many!
🥺
I 44 years old what help me to sleep
Ive been not sleeping at all last couple months and im post menopausal, Hrt does not help.
I’m sorry to hear that. I cannot use hrt at all. I hope you’re able to find a solution that will allow you to rest. How terrible for you.
Do you take progesterone in pill form?
@@quietstormaps Yes.
@@pam164 I don't know how much you're taking, but I am taking 250mg every night and that helps me get close to 7 hrs most nights.
@@quietstormaps Im on 2 patches of Estrogen a week 50 mg, and two tablets of Progestrone a week.
Wondering if u can answer a question.. my fsh level is 89 but I had my period in march.. I’m so confused
Fsh is very erratic. It may be that you are nearing the end or peri and your hormones are still up and down.
Bottom line-unless you state clearly you haven’t had a period for a year you will likely not get any HRT. Go into your appointment knowing what you want and knowing the limitations doctors must observe. This is not an exact science, ladies. Almost everything depends on your anecdotal reporting of symptoms. Once you know that and have the current 2023 literature in hand you can move ahead based on your own risk assessment. If you leave it entirely up to your “doctor” you may end up with nothing that helps you. Remember you can always ask hypothetical questions to gain insights but that may not actually speak to your own situation. After being through the mill on this whole shebang firsthand I learned not to overshare but to ask questions and to be prepared before my appointment listing my objectives and back up data in my hands if I had to fight for what I needed. In the end seeing a specialist is what was required and I have everything I need now and doing great. The medical profession is woefully inadequate to tackle this issue with you in 3-5 minutes and you can’t go into an appointment confused and unsure if you want results. It’s a shame but this should be managed by someone who can take the time to do a full assessment and follow up with you every 90 days for the first year. My specialist is booked solid for almost an entire year out because very few are in this field.
How much magnesium at lunch time?
I take 200mg.
Thanks for taking the time to answer me. you are the best@@KariAnneWright
Hi! What kind of magnesium do you use?
Magnesium glycinate.
@@KariAnneWrighthi! How long before you go to sleep do you take it?
@@angelicaflores505 Some women take it at bedtime. I can’t because it keeps me up. I take mine with my vit. D at dinner(about 5 hours before bedtime)which helps me sleep at night.
@@KariAnneWright thank you! I have been struggling with insomnia ever since I started perimenopause😔 hot flashes heart palpitations, internal vibrations and adrenaline surges are horrible for me at night. On top of all that weird dreams😵💫 I'm trying to get through this naturally and it's so hard😭 I'll take any advice I could get
@@KariAnneWright which brand and how many do you take?
I tried magnesium and my eyes swelled up. My system reacts to things that are supposed to be ok! Argh!
🥺
Did you have eye pressure overtime or did it literally happen once?
@@angelicaflores505 every time I tried them. Then I split the capsule and dumped some out to see if maybe it was too much and still happened. I'm looking into adrenal fatigue...wondering if that's a thing with menopause
No thanks, that sent me to ER💔
? What sent you to the er? Sleeping better is a good thing. Sorry to hear.