a sleep irritation throughout
the whole night,” Joffe says. A
woman may feel tired the next
day as a result.
The medicines that help
with hot flashes may also help
ease sleep issues. But other
things can help, too.
If a hot flash or anything
else wakes you up, avoid looking
at a clock. “It’s much easier
to fall back to sleep if you don’t
know what time it is,” Joffe advises.
She also says to avoid tossing
and turning. If you wake
up, get out of bed briefly to
read and then get back into bed
to go back to sleep.
Exercise can also help
women sleep better at night.
It’s best to avoid caffeine and
alcohol for several hours before
bedtime, too. Both can disrupt
sleep.
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14 Healthy Living | Summer Issue | 2018
For women who have a
hard time falling asleep, relaxation
breathing can help. Slowly
breathe in through your nose.
With a hand below your ribs,
feel your stomach push your
hand out. Slowly exhale through
your mouth. You can do this for
several minutes to relax.
Rollercoaster Moods
During perimenopause, many
women become irritable or feel
moody. Some may feel sad and
anxious and unable to enjoy
things as much as they used to.
If a woman has these symptoms
day after day for at least 2
weeks, she may be dealing with
a clinical depression. “There
is a two- to three-fold risk of
depression during perimenopause,”
says NIH psychiatrist
and researcher Dr. Peter J.
Schmidt.
Although most women
don’t have a problem with depression
during this transition,
he explains, changes in hormones
can bring a negative
mood for some women. Re-
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