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MENOPAUSE AND INSOMNIA
As you go through menopause, you may think you’ll never get a good night’s sleep again. Many sleep disturbances during menopause have to do with hot flashes. First you toss and turn, finding it difficult to get comfortable. Then suddenly you awaken, drenched in sweat. It’s common to end up irritable, anxious, and fatigued the following day, having a challenging time concentrating.
If you don’t already experience bruxism (clenching and grinding of the teeth in the night), you may develop it during menopause as a reaction to the stress of the insomnia that plagues so many women going through menopause. If bruxism is the cause of your insomnia, our CustMbite Nightguard for teeth grinding and TMJ can help. Continue reading to see other tips for sleeping better and to learn how the CustMbite Nightguard can help you get a restful night of sleep.
HELPFUL TIPS FOR SLEEPING DURING MENOPAUSE
- Keep a regular schedule. Many people like to stay up late and get up early during the week, then sleep in to “catch up” on the weekends. This isn’t helpful because there is no catching up when it comes to sleep. Having the same schedule every night of the week is more conducive to getting quality sleep time. Any naps should be short and taken before 3 p.m. so they won’t interfere with sleeping at night. It might be good to get some sun during the day, as that is also helpful for good sleep patterns.
- Keep the temperature cool. To start with, keep the temperature in your bedroom at night cool. The exact temperature will vary between individuals, but around 70 degrees is a good starting point. Wear breathable sleep clothes made of cotton, and use cotton sheets as well. If you are susceptible to hot flashes, taking a shower at a tepid temperature just before bed can help you fall asleep more comfortably.
- Don’t toss and turn. If you find yourself awake in the middle of the night because of hot flashes, teeth grinding, or any other reason, allow yourself 20 minutes to get back to sleep. If you’re still awake by this time, get up and do something relaxing, such as reading or meditation, until you feel sleepy again. If you’re worried about sleeping, you may have a harder time actually sleeping, so focusing on a calming activity can help break that pattern.
- Don’t drink caffeine or alcohol before bed. Caffeine’s main effect is to keep you awake, and if you drink it even as early as lunch time, you may not be able to get to sleep as easily when it’s bedtime. Keep the coffee, cola, tea, and hot chocolate as morning drinks, or drink herbal teas without caffeine after lunch time. Both caffeine and alcohol can be hot flash triggers, so keeping them out of your system at night can make for a better night of sleep.
- Add exercise to your routine. Not to your bedtime routine, though. While adding even moderate exercise to your daily schedule can help you sleep better, exercise too close to bedtime (two to three hours) can interfere with restful sleep.
- Relax before bedtime. Anxiety may increase during menopause, or you might have increased anxiety at bedtime because you’ve been having insomnia. If either of these are true, before bed is a good time to practice relaxing activities like yoga, meditation, or reading (but not on a screen). Taking a cool bath can help to relax you as well. If you get anxious over the next day’s to-do list, keep a notepad by your bed and jot down everything you need to remember to do the following day.
- Wear a CustMbite Nightguard. This can keep you from painful teeth clenching and grinding while cushioning your teeth from the harmful effects that result from such unconscious behavior. Our nightguard for better sleep keeps you from waking in the middle of the night in pain and allows for a better night’s sleep.
HOW IS THE CUSTMBITE NIGHTGUARD HELPFUL TO MY SLEEP DURING MENOPAUSE?
There are plenty of nighttime mouth guards available in the marketplace, but the CustMbite Nightguard has some definite benefits. For one, our sleep mouth guard is made of a thin yet tough material called VistaMaxx. This was developed with the help of dental professionals to be easily molded, easy to care for, yet strong enough to cushion your teeth as you sleep. They are not big and bulky like other night guard teeth trays, and they can be remolded as many times as necessary if you’re having dental work done during menopause.
HOW CAN I GET A CUSTMBITE NIGHTGUARD?
When it comes to ease of use and maintenance, you can’t beat the affordable and effective CustMbite Nightguard. It can be molded or remolded in less than five minutes without the use of boiling water. You can clean it with gentle soap and water, or toss it in the dishwasher to clean it. It even has an additive that prevents it from absorbing bacteria. Order your CustMbite Nightguard today to get better sleep and protection from bruxism during menopause.