managing the menopause
At nanu we’re here to provide everyone with a perfect night’s sleep, whether you drift off with ease, or toss and turn in frustration. A specifically tricky time to get a consistently good sleep is during menopause, a natural part of ageing that occurs in older women.
Menopause usually occurs between the ages of 45 and 55, though some experience symptoms far later into their 60’s and 70’s. It is through the initial transitional phase of menopause, a time of considerable hormonal, physical and psychological change that women report the most sleeping issues.
The most common sleep issue is hot flushes, unexpected feelings of heat all over the body that can be accompanied by sweating, it’s an issue that affects 75-85% of women during the menopause.
This sudden rise in body temperature whilst asleep will cause frequent awakening and whilst total sleep time may not suffer, sleep quality does. Interrupting your sleep process causes significant next-day fatigue. By helping to reduce your body temperature, a better night’s sleep can be achieved, listed below are some of the most efficient ways to do so:
Eat carefully – By avoiding foods that are spicy or acidic as well as large meals, especially before bedtime, you can significantly reduce your chances of getting a hot flush during sleep.
Avoid stimulants – This should be a given, but by avoiding nicotine, caffeine and alcohol you can give yourself a better chance to quickly drift off to sleep.
Reduce Stress – Reduce worry and stress as much as possible. Having something pressing on your mind keeps your brain active and prevents you from drifting off to sleep. Try relaxation techniques such as meditation, massages or light exercise.
Cool the room where possible– Avoid heavy blankets and by wearing lightweight cotton pyjamas, and consider using a fan or air conditioning to increase circulation.
Our brand new hot¬ duvet provides an excellent way for you to keep cool during those hotter nights, especially if you have a partner who would prefer a different temperature of sleep. Our new duvet gives you the chance to tailor both halves of your one piece duvet; one half warmer, the other half cooler, facilitating two unique sleeps under one unique duvet. However you like it, your duvet is tailored specifically to your design so that you and your partner can get your perfect night’s sleep.