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06.11.2014

Sleep issues and perimenopause, treating tinnitus with yoga - Review

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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. To ward off hot flashes and night sweats, make sure the temperature in your bedroom is comfortable and low. 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. Even if sleeping soundly was easy in your 20s and early 30s, many women find that as their hormones begin to shift in their mid-30s, nights become more restless. Your 20s Well before menopause is on the horizon, melatonin (the natural chemical that regulates our internal clocks to help us fall asleep at night) is already starting to decline and dip with your menstrual cycle. Perimenopause The first big biological shift hits around 40 (though it can happen anywhere from 40 to 55) when the ovaries start slowing down production of estrogen and progesterone, both of which are hormones that promote sleep. Menopause Over three-quarters of women in true menopause (which also can hit anywhere from ages 40 to 55) have hot flashes caused by the spiking and falling of estrogen and progesterone levels that actually wake the brain during sleep and can be accompanied by night sweats. Whether you snore at night or sleep with someone who does, this plan created by sleep expert Dr. This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. 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. View all.ConnectDon't miss out on breaking news, live chats, lively debates, and inspiring stories.


It is intended for general informational purposes only and does not address individual circumstances. As you grow older it continues to slow production, making it harder and harder to fall asleep.
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. Join the conversation!Free NewslettersPersonalized tips and information to get and stay healthier every day. Although menopause can bring physical upheaval from hot flashes, night sweats, and other symptoms, it can also be the start of a new and rewarding phase of a woman's life -- and a golden opportunity to guard against major health risks like heart disease and osteoporosis.
It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health.
And 10% of women experience hypothyroidism (inadequate production of thyroid hormone), after menopause. But the good news is that you can take simple steps to get a handle on them and get back to the deep sleeps of your youth. The decrease in thyroid hormone can lead to weight gain, which increases your risk for snoring and sleep apnea (a dangerous disruption of breathing during sleeping), and this hormone decrease can actually cause your airway to narrow, further increasing your chance of developing sleep apnea. And if you weren’t a great sleeper to begin with, entering menopause can make insomnia even worse. Low-dose antidepressants such as fluoxetine (Prozac) may be effective, and for perimenopausal women, low-dose combination birth control pills may control hot flashes and even out irregular periods. It’s another possible hot flash trigger, and while it may initially relax you and help you fall asleep, it will likely make it hard for you to stay asleep. 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. Those include surgical removal of the ovaries (bilateral oopharectomy), chemotherapy, and pelvic radiation therapy.
And when menopause starts suddenly as a result of surgery, chemotherapy, or radiation, the adjustment can be tough. Such changes are normal, but the National Institute on Aging recommends seeing a doctor if your periods come very close together, if you have heavy bleeding or spotting, and if your periods last more than a week.
A hot flash is a brief feeling of heat that may make the face and neck flushed, cause temporary red blotches to appear on the chest, back, and arms.


Dressing in light layers, using a fan, getting regular exercise, avoiding spicy foods and heat, and managing stress may help you deal with hot flashes.
Menopause Symptom: Sleep IssuesNighttime hot flashes can hamper sleep and cause night sweats.
Libido may also change, for better or worse, but many factors besides menopause -- including stress, medications, depression, poor sleep, and relationship problems -- affect sex drive. And remember, sexually transmitted diseases (STDs) don't end with menopause; "safer" sex still counts.
He or she can help you weigh the risks and benefits of menopausal hormone therapy, also known as hormone replacement therapy.
Your doctor may also have lifestyle tips about adjusting your diet, exercise, sleep, and stress management. The FDA recommends taking the lowest dose that helps, and only for the shortest time because studies have linked long-term use of hormone replacement therapy to a greater risk of heart attacks, strokes, blood clots, and breast cancer. According to the National Institutes of Health, there hasn't been a lot of well-designed research on this topic, so the research isn't firm enough to draw conclusions about treatments such as black cohosh, dong quai, red clover (shown here), and soy. Talk it over with your doctor, and tell him about any supplements you take, so he can check on drug interactions.
Of course, heart and bone health is important throughout a woman's life, but menopause means it's really time to step up and get serious about it, if you haven't already. Get a checkup that includes measuring your blood pressure, cholesterol, and blood sugar and make appointments for routine screenings such as mammograms.
Menopause is also a great time to upgrade your diet, physical activity, and stress management skills -- your doctor can give you pointers as you work together to plan for a healthy menopause. Active Menopause Is a MustOne of the smartest things a woman can do as she transitions to menopause and afterward is to get regular physical activity.
That includes aerobic exercise for her heart and weight-bearing exercise for her bones -- both of which may help ward off weight gain and provide a mood boost.
But today's post-menopausal women are making the most of -- and even celebrating -- their new phase of life. Instead of looking back mournfully, physician-author Christiane Northrup recommends using it as a time to redefine yourself with positive thoughts, love yourself, explore what brings you pleasure, and revive (not retire) your sex life.




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Comments to “Sleep issues and perimenopause”

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