Insomnia is a symptom of perimenopause, menopause, and post-menopause for many women from age 35 to 60. Suffering from lack of sleep is taxing and unhealthy. It’s important to understand what’s happening during these stages of menopause to help you better manage each one.

1. Hormonal changes. As a woman's ovaries gradually produce less estrogen and progesterone, both sleep-promoting hormones, the inability to fall asleep and stay sleep occurs. Also, declining levels of estrogen can make you more susceptible to other stressors that interrupt sleep such as noise and light.

2. Hot flashes. A surge of adrenaline wakes up your brain from sleep. You’ve just experienced a hot flash. Along with it comes sweating and a change of temperature that usually disrupts your sleep. It can take time for your adrenaline to decline and let you get back to sleep again.

3. Depression/Mood Swings. About 20 percent of women experience depression during menopause. Sometimes it’s linked to estrogen loss, but hormonal changes may not be the only cause. Stress and a familial history of menopause can also be causes.

4. Coincidental Social Issues. Aside from the hormonal changes you may experience, you may also undergo many social changes. Whether you’re retiring, moving, changing jobs, or just feeling midlife stress, these issues can all interfere with a good night’s sleep.
5.  Inconsistency Patterns.Because menopause creates so many changes in your body, it’s easy to become inconsistent with routines, such as wake up time, bedtime, and mealtime. Being more consistent can not only help you manage hormonal fluctuations, it’s also helps with better sleep.

What you can do to get better, restorative sleep

Although you cannot have much control over your hormones, you can control a few things about how you sleep. Here are some helpful tips.

•    Create a Sleep Oasis® or sleep environment starting with bamboo bedding.
•    Make your room dark, quiet, and safe; light will keep you awake.
•    Keep your room as cool as you can, preferably 70 degrees or less Fahrenheit.
•    Skip alcohol and tobacco, especially before bedtime.
•    Keep a small fan nearby to help you stay cool; or ice water at your bedside.

Sheets and comforters made of organic bambooare naturally breathable and moisture absorbent, hypoallergenic, and microbe resistant. You will stay cooler and fresher throughout the night, even with hot flashes.

If you have difficulty making your Sleep Oasis® dark enough to block out the light, use a 3D Blackout Sleep Mask from Island Slumber. Soft and luxurious, the sleep mask rests on your face around the eye area, not touching your eyes directly. Made from high quality memory foam, the 3D sleep mask will block out all unwanted light even in the middle of the day.

It’s a fact that sleeping in a cooler environment is healthier and when you’re having hot flashes, it’s even more important. The room temperature along with the benefits of your cool, breathable, soft bamboo sheets and pillows will give you the advantages you need to sleep better during menopause phases.

You’ll feel good when you buy from Island Slumber with our ‘living green’ advantage. Each time you make a purchase, a tree gets planted. Our affiliate, American Forests has a legacy of reforestation, and Island Slumber is proud to be part of it. We call it our “Plant a Tree” program and it’s your way of contributing to a better ecosystem.