Five Habits of Highly-Rested Women: How to Curb Menopausal Fatigue
Is menopause taking the pep out of your step? Sadly, you’re not alone!
As women, we reach an age where our bodies begin a new cycle, one that heralds the arrival of hot flashes, night sweats, mood changes, weight gain, and near-constant fatigue.
But it’s not all bad.
Sure, you’re entering an era that boasts a laundry list of unpleasant symptoms, but you’re also becoming a different version of yourself, and there are some blessings. At least you don’t have to worry about the hassle of menstruation and its associated hormones, cramps, or monthly bouts of crying over SPCA commercials.
What’s more, you are toeing the threshold of what Margaret Mead calls “postmenopausal zest,” a time filled with renewed enthusiasm, creative energy, and libido. It’s time to live your best post-menstrual life!
If physical and emotional menopausal fatigue is giving you grief, you need to manage your symptoms. Here are a few tips to help you stop worrying about menopausal fatigue and get back to what’s really important!
Don’t Overdo It
Resist the urge to book yourself solid. You may assume that a busier day means exhaustion and, therefore, better sleep, but this isn’t always the case. Limits and boundaries mean less stress, and that’s what will help you sleep better. So don’t overbook! Try tiring yourself out in other, less taxing ways.
Watch When You Eat
We all know that a balanced diet is an integral part of maintaining health and keeping up your energy. But when you eat is just as important as what you eat. Eating large, heavy meals before bed disrupts your sleep cycle and will make you feel groggy in the morning. Eat smaller portions throughout the day to maintain consistent energy levels.
Keep It Cool
To help encourage optimal sleep, turn down the thermostat. Higher temperatures can make it harder to stay asleep, which is especially troublesome if you experience night sweats and hot flashes. Experts say that the ideal temperature for a good night’s rest is about 65 degrees Fahrenheit. So turn down the heat, get better sleep, and wake up feeling refreshed.
Sweat It Out
There’s plenty of research about the benefits of exercise. It keeps you healthy and fit, regulates your mood, and helps you achieve deep, restful sleep. Menopausal women need approximately two-and-a-half hours of moderate aerobic exercise each week, along with balance and strength training. Walking, swimming, biking, or yoga are all excellent activities.
To promote restfulness, get into a state of Zen before you head to bed. Try to avoid checking your phone or watching TV until you pass out. Give yourself at least 30 minutes of quiet, screen-free time before sleep. Try gently stretching, meditating, journaling, reading a book, or drinking a cup of herbal tea.
While there’s no single cure-all solution that works for every woman, these tips and tricks are worth trying out. Sleep well, stay active, and love your life!