A common problem during menopause is sleep – and the fact that it can be hard to get enough of it. This is usually because of hot flashes that wake women at night Hot flashes can happen at any time, but they often disturb a woman's sleep when they happen at night – especially when they come with a burst of adrenaline, which they often do, making it extra difficult to get back to sleep afterwards. Menopause and its symptoms can be difficult to go through, but there are things you can do to manage the symptoms.

Control Environment For More Sleep

A woman going through menopause and needing sleep can do many things with her environment to help her get more sleep.

First of all, she should sleep in a room that is well-ventilated. Maybe have the window open, or a fan or two blowing air around the room. Her man may be cuddling under a blanket like it is November, but the women's body will be telling her it is July!

Also, time to ditch the flannel nightie – at least for a few years. If a woman is having problems waking up at night she should wear clothing that is lightweight and won't wrap up around her.

It’s a great plan to change the bed linens so that there are several thinner layers, rather than just a thick comforter. That way, if she wakes up and needs to remove a layer or two, it is easy to do.

A woman struggling to balance menopause and sleep should keep a drink of water and a damp cloth near the bed to cool herself if she awakes.

Let the cuddly pets sleep with someone else at night. Pets can put off a lot of heat – and when she feels like a heater already, she doesn't need more heat by her – there's a good chance it will wake her up.

Lifestyle Changes That Can Help With Menopause And Sleep

Having a regular schedule – including a regular bedtime – can help most women with managing their menopause and getting sleep. When she sleeps at regular times her body can get used to the routine and know what to expect, and will often cooperate more than if she keeps unusual hours that change frequently.

A woman who struggles to get the sleep she needs should avoid taking a nap during the day. If she needs one at all, it should last shorter than an hour and she should not doze after 3 pm at all. Sleeping too close to bedtime can interfere with falling asleep – or staying asleep – at night.

A woman going through menopause should be extra careful to eat right – especially avoiding spicy foods right before bedtime that can make it hard to sleep. She needs to eat enough fruits and vegetables and not too much sugar. She should also avoid excessive caffeine, and quit smoking if she hasn't already. All of these will help her with menopause and getting the sleep her body needs.

Exercise is extra important for the woman experiencing menopause. Not only will it help keep the body in good shape, but it will also help avoid the cardiovascular disease and osteoporosis that are more of a threat during menopause. And sleep comes easier to a body that has exercised that day – though not within three hours of bedtime for best results.