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Give me tips to sleep hele? during menopause How will EEE * Take a cool shower before bed Use an icepack (just like you would a hot water bottle) to help with night-time hot flushes or sweats affect me? It's different for everyone. Your experience may be impacted by: * Choose natural fibre sheets and pyjamas Your age. Beginning menopause before you were expecting to * Keep a spare pair of pyjamas by your bed may add a layer of challenge. . | for a quick change if you wake up with Your expectations. Expecting to experience difficult symptoms can night sweats line Wilner ateisiill happens. © Make your bed with two layers of mattress Your knowledge. Understanding the phases of menopause helps protector + sheets (this way, if you need our mind make sense of the experience. to change your sheets during the night, Your background. Our ethnic and cultural heritage can affect our the bed is already made up) perception of menopause and even our attitude towards symptoms. Your attitude. "Flipping the script" and thinking positively can make a difference to how you feel. * Open the window or use a fan ¢ Maintain good sleep hygiene habits (get regular exercise, have a regular sthewomens. /menopause-information/menopause-an-overview i i feared .org aufhealth information/+ me oH bedtime, avoid large meals, screens, hitps/smwuthewomens org au/heakh information/menopause-information/menopause-an-overview alcohol and caffeine before bed) Menopause hesut cause weight gain This is a common myth. What does happen is that the hormonal changes during menopause can cause fat stores to redistribute around the middle. Weight gain itself is principally linked to lifestyle choices and the effects of ageing. Are you in perimenopause? Boost your healthy lifestyle habits now - the earlier we begin, the easier they are to maintain over time. Exercise for: How long for? What kind? * Weight management © Each week, aim for * Combine cardio (walking, © Stress relief 2.5 hours of moderate dancing, exercise bike) * To help prevent against or 1.25 hours of high with strength (hand chronic disease intensity exercise. weights, resistance bands) * Double this for weight loss. ‘Sources: bttps//menopause.org.au/health info/infogrephics/maintaining yourweight-and health bttpsi/wwhealth govau/opics/physical-actvity-and-exercise/physical-activity-and-exercise-quidelines forall-australians
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