Getting a good night’s sleep may just be a dream for many menopausal women. Studies indicate that, along with hot flashes, mood swings, migraine headaches, trouble sleeping is another, unpleasant side effect of menopause. Approximately 61 percent of perimenopausal and postmenopausal women frequently suffer from insomnia, according to the National Sleep Foundation.

I don’t need to tell you that not getting enough sleep can impact your quality of life. Repeated nights of tossing and turning can make you feel irritable, affect concentration and memory, and can even be related to weight gain.

It’s not all bad news, though. There are things you can do to help get a good night’s sleep. Here are a few of my favorite tips to help patients get a little more shut eye:

Keep the room cool.

Tell your partner to bundle up as you crank up the AC, turn the ceiling fan on high and wear loose, lightweight clothing. Often it’s the hot flashes that can wake you up. Keeping the room cool may help.

Exercise.

Exercise can do wonders for many things, not to mention make you tired, relaxed, and ready for bedtime when it rolls around. But, no exercise within 2-3 hours or going to sleep, which can make hot flashes worse.

Decompress, and not just 10 minutes before getting into bed.

Read a book or magazine. Talk about the day with your partner. Watch a TV show. Do anything to help decompress and help get your mind off stressors that can keep you awake with worry. Start this process two hours before going to sleep.

Eat right.

Be sure to eat plenty of fruits and vegetables, and avoid caffeine and a heavy meal right before bedtime.

Those are just a few of my tips that may help you get a little more sleep. Don’t hesitate to talk to your doctor if you continue to suffer from insomnia. Together, you can work out an approach that will help you sleep better.

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