For ladies going by menopause, getting a restful evening’s sleep might be difficult. In reality, a 2024 survey from the American Academy of Sleep Drugs reveals that fifty% of girls aged 45-64 report typically, typically, or at all times experiencing sleep disruption as a result of menopause. Throughout World Menopause Consciousness Month, the AASM encourages girls to prioritize wholesome sleep to advertise optimum well being and well-being.
“Navigating menopause might be tough, particularly when it impacts your sleep,” stated Dr. Fariha Abbasi-Feinberg, AASM spokesperson. “Frequent signs of menopause, resembling sizzling flashes and evening sweats, could make it onerous for girls to go to sleep and keep asleep. I like to recommend that these girls who should not routinely getting sufficient sleep and are fighting daytime penalties converse to their doctor.”
Inadequate sleep contributes to the chance for a number of well being issues, together with heart problems, diabetes, and weight problems. Continuous poor sleep can impair cognitive perform, hinder focus, trigger complications, and result in temper swings. To assist girls throughout menopause in reaching higher sleep, the AASM gives the next suggestions:
Take into account cooling sheets and light-weight blankets – Sleeping with mild layers which are straightforward to take away will allow you to to remain cool throughout the evening.
Keep away from caffeine and alcohol – Caffeine and alcohol can worsen sizzling flashes, so attempt to keep away from each near bedtime.
Hold an everyday sleep schedule – Keep a constant sleep schedule by getting up on the similar time on daily basis.
Create a peaceable sleeping sanctuary – Hold exterior noise and distractions to a minimal by making your bed room quiet, darkish, and just a little bit cool – and solely use the mattress for sleeping, not working, watching TV or studying.
Observe a soothing nightly routine – It’s important to schedule time that can assist you unwind earlier than mattress. Take into account creating a soothing nightly routine, which can embrace studying, meditating, or taking a heat bathtub or bathe.
“Whereas prioritizing wholesome sleep is crucial for everybody, it turns into significantly crucial for girls making an attempt to maneuver the unpredictable hormonal fluctuations of menopause,” Abbasi-Feinberg added.
View 2024 AASM Sleep Prioritization Survey leads to the AASM newsroom. To be taught extra in regards to the significance of wholesome sleep, go to SleepEducation.org.
###
Concerning the Survey
The American Academy of Sleep Drugs commissioned a web-based survey of two,006 adults within the U.S. The general margin of error fell inside +/- 2 share factors with a confidence interval of 95 %. Fieldwork befell between Might 16-24, 2024. Atomik Analysis is an unbiased market analysis company.
Concerning the American Academy of Sleep Drugs
Established in 1975, the AASM advances sleep care and enhances sleep well being to enhance lives. The AASM has a mixed membership of 12,000 accredited sleep facilities and people, together with physicians, scientists and different well being care professionals who take care of sufferers with sleep issues. Because the chief within the sleep subject, the AASM units requirements and promotes excellence in sleep drugs well being care, training and analysis.
