Poor sleep, always waking up in the middle of the night

When talking about menopause, the first thing that comes to mind is women, mainly because women have more characteristics during menopause that are hard to forget. Many menopausal women say that they have poor sleep and always wake up in the middle of the night. They want to know what is going on and whether there is any solution. Menopause is mainly caused by the decline of ovarian function after women stop menstruating. Women in menopause must keep a calm mind. Here are some solutions that you can check out.

1. What causes menopause to wake up in the middle of the night?

1. Ovarian decline is the main cause

Due to the decline of ovarian function, estrogen secretion gradually decreases in menopausal women, which in turn will experience various physical and mental discomfort symptoms, such as irritability, fatigue, easy awakening, insomnia, sweating, hot flashes, palpitations, skin tingling, muscle aches, etc.

2. Hot flashes at night increase sleep disturbances

Due to the decline in hormone levels, menopausal women experience hot flashes, especially in the middle of the night, which occurs more frequently. This will greatly affect the quality of sleep and naturally make it easier to wake up early.

In addition, menopausal women lack patience and tend to get angry over trivial matters, which also increases sleep disorders. In addition, as people reach middle age, they face increasing pressure from all sides, and insomnia arises when faced with various difficulties.

2. What to do if you always wake up in the middle of the night during menopause

1. Tell yourself to be calm when you wake up

No matter what the reason is that menopausal women suffer from insomnia in the middle of the night, the first thing they should do after waking up is to stay calm. The more upset they are, the harder it will be to fall asleep. You can get up and drink a glass of water, then sit down and meditate to relax, close your eyes, take a few deep breaths, and maintain a steady rhythm. Maybe you will feel sleepy again after a few minutes.

2. Cool down your overheated brain

Women in menopause are prone to feeling irritable and restless, especially those who are prone to insomnia. In addition to deep breathing and meditation, you can also try lying on the bed, lift your feet up, and lean against the wall for 5-10 minutes to help cool down your overheated head.

3. Get a massage every day

You can massage your temples and the Baihui point on the top of your head before going to bed every night. If you don’t know how to massage, you can comb your hair with a wooden comb for 5 minutes to comb your scalp, which will help relieve worries and improve insomnia.

4. Soak your feet before going to bed

You can soak your feet in hot water around 8-9 o'clock every night, which is beneficial to promote blood circulation, relax the body and mind, relieve fatigue, improve insomnia, and unclog the meridians, which has a good effect on health preservation and disease prevention. Note that you don’t need to soak your feet for too long each time. 15 minutes is enough. It’s best to soak until your body is warm and you sweat a little.

5. Eat something to calm your nerves

If you want to have good sleep quality and improve the various symptoms of menopause, dietary health care is a very important aspect. You should eat less high-fat, high-sugar, and high-oil foods, less spicy food, coffee, tobacco, alcohol and other stimulating foods, maintain a light and nutritious diet, and eat more pears, lilies, white fungus, black fungus, lotus seeds, mung beans, duck meat and other yin-nourishing foods.