Sleep Problems During Menopause? Wellness Expert Offers Effective Tips

A post shared by Rujuta Diwekar (@rujuta.diwekar)

“Sleep plays a very crucial role in maintaining hormonal balance during menopause. There's a lot of chatter around weight loss, supplements, surgeries, etc., but sleep remains underrepresented, whether in medical advice or in casual conversations,” wrote Rujuta Diwekar in a video shared on Instagram.  

For the menopause phase to pass “smoothly, happily, and comfortably” Rujuta Diwekar suggests a sleep care routine, involving two ways: 

The nutritionist suggests 7-9 hours of proper sleep at night to regulate the production of hormones. 

Rutuja Diwekar also advised women dealing with menopause to get “good-quality” sleep between 9 to 11 pm. She added that sleeping post-midnight would not be beneficial. 

Three easy rules

1. Fuel your sleep

Too much or too little food will lead to a compromise in sleep quality. A proper homemade breakfast - poha, upma, idli, and paratha ensures optimum micro-nutrient assimilation and reduces cravings later in the day. Eat dinner by 7-8 pm. Don't avoid homemade food like roti-sabzi, dal-chawal, by succumbing to carb fear.

2. Daily afternoon nap

Right after lunch and not more than 20-30 mins. It really helps in cases of pelvic pain, thyroid dysfunction, and long and painful periods with clots. While a nap of up to 30 minutes improves the quality of sleep in the night, anything longer and post 3 pm in the afternoon leads to a compromised sleep pattern or quality.

3. Say no to stimulants

Like tobacco, avoid all forms of alcohol including wine Regulate chai coffee to 2-3 cups a day and don't consume the beverages post 4 pm. No chocolates too. Stay off screen an hour before bedtime.

Three hormones at play:

Rutuja Diwekar highlighted three hormones that are very important during menopause. They are: 

1. IGF-1

Insulin-like growth factor 1, keeps your insulin resistance under check and ensures that you don't suffer from pigmentation, and high blood sugars.

2. GH

Growth hormone, maintains elasticity of the skin, prevents thinning of hair and hair loss. It also ensures that you get bang for your buck in terms of fat loss and muscle tone for the time and effort you invest in exercise.

3. Testosterone

While it's known for being a male hormone, it's produced by the ovaries too, and ensures that bone density, musculature, and sex drive are not compromised.

Keep these things in mind for more restful sleep.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.