Depression and Menopause can disrupt your Sleep

As we all know that there’s a very close relationship between sleep and mental health. Suffering from a mental health problem can affect how well you sleep and poor sleep may have a negative impact on your mental health. If you have been diagnosed with clinical depression, you may be having trouble in getting sleep or staying asleep.

There is a very close link between lack of sleep and depression. In fact, one of the most common signs of depression is insomnia or an inability to fall and stay asleep.

Most of women find difficulty in sleeping when they are under menopause. Sleeplessness is considered as the 2^nd most commonly reported menopause symptom. Although the exact cause for sleeplessness is tricky to identify the fact but there are some common menopausal symptoms and other factors are there those generally cause it.

Cause of Sleeplessness

There are several factors that disturb sleep during menopause transition. These include-

·         Fluctuating level of hormones

This is a main cause for many wrong things that happens during menopause, the hormones actually change your circadian balance; they hold when your body is completely awake or when it is at rest. Hormonal imbalance considered as the most common sleeplessness cause.

·         Sleep Disorders

Human body develops many sleep disorders. Sleep apnea and Insomnia, both of them can be related to changing levels of estrogen. It is advisable to consult your doctor who can examine your sleep disorder and can suggest you the better treatment.

·         Depression

Approximately 10% of the women in the United States reported feeling depressed during menopause. Feeling constantly sad and hopeless is the common symptom of depression. This clinical condition can affect an individual severely to have trouble falling asleep or staying asleep.

·         Night Sweats

The common habits such as eating spicy food at night or drinking can trigger night sweats, it’s important to choose best lifestyle that allows you to get a good sleep. Although night sweats are often blamed for causing sleep problems in women, but they are not the only thing that can cause sleeplessness.

·         Anxiety

Psychological stress badly affects the quality of your life during menopause. Anxiety causes an individual to feel nervous, powerless, and insecure about the future.

·         Drugs and Alcohol

Nicotine and caffeine are famously known to rob your sleep. Alcohol can also disrupt your sleep patterns. Excess drinking of alcohol may cause you to pass out. Your doctor may prescribe some sleeping pills that can also help you sleep.

Here are some natural sleepremedies that may help improve sleep and resolve insomnia:

·         Meditation, listening to soft music, or reading a book before bedtime can help increase relaxation while focusing your thoughts on the pleasant topics.

·         Do daily exercise few hours before bedtime. The exercise may include stretching and conditioning exercises helps to facilitate sleep and relieve the associated anxiety.

·         Avoid watching bright screen (for example, mobile phone, laptop, or television) prior to bedtime because the light emitted from LCD screens or computer monitors can suppress release of the natural hormone melatonin, which signals your brain to go to sleep.

·         Don’t use caffeine, alcohol, or nicotine in evening time.

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Methods That Psychologists Use to Get Rid of Stress

Psychologists are specialists who help us resolve problems, overcome fears, and sort out our feelings so that we can be calm and healthy. But they are also human beings and sometimes they have to cope with stress too.

Write down everything that comes to mind.

Just write it down about thoughts, situations, relationship with people and give structure to every thing that comes to your mind. This is the best and creative way to forgot our problems and this clears our head. After this you can see things with different  perspective.

Spend an hour on your hobby and things you like.

Spending time on the things you like is another way of concentrating on positive energy.. this is nothing but investing your mind in the thing you like..this will ultimately gives you relaxation from the previous negative thoughts and letter on you can give your fresh positive approach to solve problems.

Tighten all of your muscles.

The idea is simple: after any strong tension, strong relaxation comes. It means that you have to tighten your muscles for 10 seconds and then focus on the feeling of relaxation for 20 seconds.

There are 200 exercises for all of the muscle groups in total. Just don’t forget to pay attention to each muscle group.

                                      

React correctly or don’t react at all

Our reaction to the situation is itself the main resion for our problems sometimes. You can’t change the situation but you can change the reaction. A positive reaction to a negative situation helps avoid stress and even get some experience if you treat it as a challenge. You can also learn from your mistakes.

Stop the flow of your thoughts.

Clap your hands and scream, “Stop! I’ll think about it later!” You also can wear a band on your wrist and snap it or pinch yourself whenever you start thinking about something that isn’t benefiting you at that moment. Use such tricks to stop the cycle of thoughts and postpone a problem for a while. Then, try to switch your attention to an extraordinary object or an exercise.