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How can i sleep better during menopause, causes tinnitus flare up - Test Out

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When you’re making your journey through menopause, sleeping through the night may seem like an impossible dream.
Sleep disturbances are extremely prevalent and a challenging problem for midlife women, says Steven Goldstein, MD, professor of obstetrics and gynecology at New York University School of Medicine and president of the board of the North American Menopause Society. If menopause symptoms such as hot flashes are waking you up night after night, turning down the heat can restore your sleep, Goldstein says.
According to a study from Northwestern University, regular aerobic exercise can improve the quality of your sleep, mood, and vitality.
If anxiety during menopause is keeping you awake at night, try a relaxation technique such as meditation, yoga, or deep breathing to de-stress. You may be tempted to stay up late during the week and then catch up on rest over the weekend, but sticking to the same schedule every night is more conducive to getting quality sleep.
Chronic insomnia can contribute to heart disease, high blood pressure, and other lasting medical conditions.
Women will experience a myriad of symptoms during menopause, but the worst may be the inability to sleep.

Lack of sleep impairs your attention, alertness, concentration and can make you accident prone.
Insomnia and sleep disturbances caused by hot flashes leave many menopausal women tossing and turning or waking up drenched in sweat. In fact, according to the National Sleep Foundation, 61 percent of perimenopausal and postmenopausal women report frequent bouts of insomnia. Fluctuating levels of estrogen and progesterone that occur during perimenopause and menopause can cause hot flashes in about 85 percent of American women.
Hormone replacement therapy (HRT) remains the gold standard in treating moderate to severe hot flashes and other menopause symptoms, but not everyone is a candidate for it.
Wear breathable cotton sleepwear, whether you prefer pajamas or a nightgown, and choose cotton sheets over synthetic materials.
Not only that, chronic sleep loss can put you at risk for heart issues, high blood pressure, stroke and diabetes.
He explains that sometimes the cause is hormonal changes related to menopause, and sometimes the problem is another age-related health condition such as incontinence or joint pain.

When they strike during the night, they can wreak havoc on sleep, explains Michael Decker, PhD, RN, an associate professor of nursing and a sleep disorder specialist at Georgia State University in Atlanta. Women who are at high risk for breast cancer or have a history of blood clots and certain other medical conditions should not take HRT. If menopause symptoms continually keep you up at night, make an appointment to see your doctor.
And if you weren’t a great sleeper to begin with, entering menopause can make insomnia even worse. And try to get outside to soak up some sun for about 30 minutes a day (with sun protection) — exposure to daylight translates to better sleep patterns. Don’t exercise two to three hours before bedtime, as that can also interfere with rest.

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