Beating the Menopause Fatigue and getting good sleep

  

Fatigue can strike anytime we go through a major life change. Menopause is a huge change to go through and fatigue as well as brain fog are very common symptoms. Here are some basic lifestyle tips to help you as you transition and work on getting that energy back so you feel more like yourself again. 

Daily exercise and movement can seem daunting when you are fatigued. But once you get yourself moving it actually does the opposite. Exercise creates energy for you. Moving more boosts oxygen as well as releases endorphins. Regular daily activity also has been shown in studies to improve your sleep. Something that has made a huge difference in my overall daily energy was hitting the 10K steps a day goal. I personally noticed the biggest change in how I felt overall throughout the day with my energy once I started doing this. My initial expectation was that I would have decreased energy from the extra activity but instead it was just the opposite.

Limiting Caffeine and Alcohol. Both of these will affect your energy levels. Caffeine is a stimulant and when used in to high of quantities it can effect your sleep. The big surprise with alcohol that has been found is the link it has to insomnia even though it is considered to act as a sedative. Alcohol can make it harder to fall asleep and stay asleep. That REM and deep sleep is what we need for rest and recovery especially if we are trying to adapt to a more active lifestyle. 

Many of the symptoms experienced in menopause will cause disruption to the sleep cycle. Such as hot flashes, anxiety and extra bathroom trips at night. These all can make for an unrestful night of sleep.

Nutrition as a whole is a very under utilized tool in supporting a healthy sleep cycle. Foods that contain the amino acid tryptophan have been found to improve sleep quality. Some of those foods would be cage free eggs, wild caught salmon, free range poultry, grass fed beef, whole grain oats and bananas. 

Something else worth looking at when it comes to your sleep is your bedtime routine and bedroom environment. Are you getting into bed early enough to give yourself an adequate amount of sleep. How about your screen time. It has been shown that the blue light that phones, tablets, computers and T.V.s emit can stimulate the brain and interfere with your sleep. If you are struggling with anxiety and a restless mind at night this is definitely something you want to take into consideration. Lastly your bedroom environment affects your sleep as well. Is there too much light or noise. Is your bed or sheets uncomfortable. Sometimes even something as simple as a good declutter and clean out can make our bedroom space feel more comfortable and relaxed. 

Getting a goods night sleep is worth prioritizing. It may take you a little trouble shooting to get there. I know personally it took me about 2 months to get it sorted where my sleep time was increasing. But once my sleep quality improved so did my energy. That became a complete game changer for my life and my transitioning through menopause.