Expert Tips To Fall Asleep And Stay Asleep.

Sleeping through the night may seem like an impossible dream...

Especially when you’re dealing with menopausal insomnia!

Insomnia and sleep disturbances caused by hormonal changes leave many menopausal women tossing and turning or waking up drenched in sweat. 

They wake up the next day, feeling extra irritated, anxious, fatigued, and even have trouble concentrating...which in turn can also lead to insomnia.

This vicious cycle that involves mood changes and lack of sleep is unfortunately one that many menopausal women have to deal with on a daily basis.

What causes menopausal insomnia?

The main culprit you have to blame is hormonal changes.

When your estrogen and progesterone levels decrease during menopause, it triggers a change in your sleeping habits. This is partly because progesterone is a sleep-producing hormone. 

While your body copes with the declining hormone levels, you may find it harder to fall asleep and more difficult to stay asleep.

Am I a light sleeper, or I’m experiencing insomnia?

Here’s how you can tell if you’re experiencing insomnia: 

• take 30 minutes or longer to fall asleep
• get fewer than six hours of sleep on three or more nights per week
• wake too early
• not feel rested or refreshed after sleeping
• feel sleepy or tired throughout the day
• worry about sleep continually

On average, fully grown adults need 7 to 9 hours a night, so if you’re having less than the recommended hours of sleep, you might experience:

• feel anxious
• feel irritable
• feel stressed
• have a hard time focusing or paying attention
• find it difficult to remember things or stay on task
• experience more errors or accidents
• experience an increase in headache frequency
• experience gastrointestinal issues, such as an upset stomach

Tips to help you sleep better!

So now that we’ve gone through the what, how and why of menopausal insomnia…

We have today, some lifestyle changes and smart sleep strategies you can start using tonight to rest easy!

Tip #1: Get some sunshine

Exposure to the morning sunlight can help you go to sleep better! It is hardwired into our evolutionary heritage. Once the sunlight hits your skin, it helps to calibrate our internal, 24-hour circadian clock and prepare the body for rest at night by supporting the secretion of melatonin, our sleep hormone.

Tip #2: Drink your coffee before noon

The time for the caffeine to start wearing off takes about six hours. This means that if you have a coffee at 4 pm, the caffeine will still be in your system around bedtime. To make sure your body is free of caffeine before bed, enjoy your coffee before midday.

Tip #3: Cultivate a bedtime routine

If you start to build a relaxing before-bed ritual 30-90 minutes before you go to sleep, it can educate your body and mind to wind down for rest. Try having a hot bath, lighting an aromatherapy candle, practising deep breathing or meditation, reading a book by a soft lamp, or doing some yoga.

Tip #4: Make it as dark as possible

Making your room as dark as possible helps to induce sleep. The murky darkness signals to our brains that it needs to prepare for rest. It triggers the secretion of melatonin: the hormone chiefly responsible for inducing sleep.

Tip #5: Keep it cool

To ward off hot flashes and night sweats, make sure the temperature in your bedroom is comfortable and low. Wear breathable cotton sleepwear, whether you prefer pajamas or a nightgown, and choose cotton sheets over synthetic materials. Before bed, consider taking a cool shower. 

If you wake up because of hot flashes (or for another reason), don’t torture yourself by lying awake in bed. After 20 minutes, get up and do something relaxing until you start to feel sleepy. Worrying about not sleeping can actually keep you from sleeping!

PS. Along with our tips to get a full night of sleep, we recommend including Menokit PLUS to complete your bedtime routine:

Our Menokit PLUS is designed to give menopausal women the support they need to enjoy their beauty sleep and fight back against menopausal insomnia.

It contains 4 superfoods used since ancient times to keep insomnia at bay:

1. Natural Probiotics — beneficial bacteria that improves sleep quality by producing melatonin in the gut that the brain uses to regulate sleep.

2. Natural Prebiotics — like Burdock root, is a prebiotic fiber that good probiotics feed on, known as “probiotic food”. This helps the good probiotic to colonize and proliferate faster in the gut.

3. Rhodiola — a natural herb that is best known for its amazing abilities to fight fatigue, lower stress levels and improve both mental and physical performance. It also has been proven to improve sleep patterns and reduce mental fatigue, which helps combat menopausal insomnia and brain fog.

4. Black Cohosh — a natural herb that is not only effective in reducing the occurrences of night sweats, but also helps improve sleep duration and quality so women can sleep through the night without any disturbances.

You can find these superfoods in our specially created bundle — Menokit PLUS:

Introducing the Menokit PLUS Bundle

By combining the all-natural ingredients of:

• Natural Probiotics in Provitalize 
• Burdock Root in Previtalize
• Rhodiola in inergyPLUS 
• Black Cohosh in inergySLEEP 

We’ve created a holistic solution for women to help FIGHT BACK against menopause symptoms, and help them:

• Fight back against insomnia
• Keep night sweats at bay
• Reduce fatigue
• Increase their energy levels
• Improve their gut health
• Improve sleep quality
• Manage their weight
• Boost their metabolism
• Ease symptoms of aging and hormonal changes

Don’t believe us ?

Here are some reviews from our lovely customers who have enjoyed better sleep first hand, thanks to our Menokit PLUS:

So, if you want to enjoy the benefits Kama did, and experience better sleep and lesser disturbances like hot flashes & night sweats...

Try MenokitPLUS and experience the benefits for yourself today!