When going through menopause, you may discover that you have problems sleeping.  This is often brought on by night sweats, which are hot flashes that occur while you are trying to sleep at night.  The inability to sleep only serves to worsen the mood problems and high emotions you are experiencing as you go through this life change.  In order to get a better night’s sleep, try following these tips.

 

Monitor Your Diet

 

The first thing you should do is monitor your diet in order to reduce the chances of experiencing hot flashes.  Eating spicy foods and drinking alcohol are both known triggers that can cause hot flashes to develop.  Therefore, try to avoid eating spicy foods and drinking alcohol in order prevent night sweats from occurring.

 

Since caffeine can also cause difficulty with sleeping, you should also avoid drinking beverages such as tea, coffee, and soda during the hour before bed because each of these drinks contains high levels of caffeine.

 

Layer Your Clothing and Your Blankets

 

Just like during the day, your body temperature can seemingly fluctuate often throughout the night.  Therefore, wearing layers of clothing that can be removed during the night can help alleviate night sweats.  Similarly, be sure to have a variety of blankets available that can be reduced or added on as the night progresses.

 

Make Lifestyle Changes

 

Getting regular exercise while going through menopause will help your body stay in balance and will prevent hot flashes from occurring.  At the same time, avoid engaging in exercise an hour before going to bed.  Exercise causes the adrenaline in your body to flow, which can make it difficult for your body to calm down and prepare for sleep.

 

Utilize Relaxation Techniques

 

In order to help your body relax and get a good nights sleep, you can try a number of relaxation techniques. One technique you can utilize is progressive muscle relaxation.

 

With progressive muscle relaxation, put your body in a comfortable position.  Then, clench your toes for ten seconds and release them.  Next, spread your toes out for ten seconds and then relax.  You should notice stress and tension leaving your feet as you do this.  Then, do the same with all of the muscles from your feet up to your chest.  Relax and release each of your muscles in a progressive manner until all of your muscles have been released.  Combine this progressive muscle relaxation with taking deep and relaxing breaths.  The extra oxygen you send through  your body will help reduce stress and relieve tension.

 

Guided imagery can also help you with relaxing your body.  As you go through your progressive muscle relaxation techniques, imagine putting all of your troubles and worries inside of a balloon.  Feel the weight of the balloon and then set it free and watch it as it floats away.  By letting go of your worries, you can relax and keep your mind free of worries as you have a good nights sleep.