Practical Sleep Tips for Menopausal Women

September is "National Menopause Awareness Month" and SleepBetter.org, an educational Web site dedicated to helping people sleep better, is offering the 40 million American women of menopausal age -- and the more than 1 million more joining their ranks annually -- helpful tips for obtaining a more restful night's sleep during this time in their lives.

"Sleep difficulties are a hallmark complaint during and after menopause. In fact, trouble falling asleep and staying asleep are two of the most frequent concerns I hear from women in mid-life," says Rebecca Hulem, RN, RNP, CNM, CMC, author of "Feelin' Hot? A Humorous, Informative and Truthful Look at Menopause" and a recognized menopause expert. "A good night's sleep is so incredibly important to a woman's health and well-being, and fortunately, there are a number of ways a woman can curtail sleep disturbances during menopause."

Tips for Achieving Sweet Dreams During Menopause and Beyond

Hulem and SleepBetter.org offer the following easy-to-implement tips for minimizing hot flashes and sleep disturbances during menopause, and optimizing critical sleep cycles:

• Keep room temperature cool. Warmer room temperatures and elevated core body temperatures increase the chances of having hot flashes. Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit.
  
• Establish a relaxing ritual to wind down before bed, such as taking a bath or practicing relaxation techniques.
• Limit caffeine intake, especially after 2 p.m.
• Exercise regularly, but not within three hours of bedtime.
• Stop smoking or, at minimum, limit nicotine intake within two hours of bedtime.
• Don't use alcohol as a sleep aid, and limit the drinking of alcohol within two hours of bedtime.
  
• Keep the bedroom cool, dark and as quiet as possible.

In addition to the aforementioned tips, SleepBetter.org suggests using products which can help provide relief from hot flashes and night sweats associated with menopause. Carpenter Co.'s Isotonic(R) Iso- Cool(TM) pillows and mattress toppers both adjust to the body's changing temperature. The products absorb heat, regulate body warmth and create a cooling sensation providing a cool night of sleep.

For more tips on how to improve sleep during menopause, or to learn about additional products which can enhance sleep, visit www.SleepBetter.org. The site features the exclusive Zzzz Score(TM) test, which is a science-based personal sleep profile - a guide to getting a better night's sleep based on individual sleep preferences and problems.

The Carpenter Co. Isotonic Iso- Cool pillow and mattress toppers are available at Bon-Ton Department Stores, Belk Department Stores, Kohl's - Look for "Cool Zone(TM)", Linens 'N Things, Meijer Stores and J.C. Penney Company.

About Rebecca Hulem, RN, RNP, CNM, CMC:

Rebecca Hulem has excelled in the field of women's health for over 30 years. Her career has included positions as a registered nurse, Ob/Gyn nurse practitioner, certified menopause clinician and certified nurse midwife. Hulem's book, "Feelin' Hot? A Humorous, Informative and Truthful Look at Menopause," is now in its second edition; and she has served as contributing author of two other books on women's health: "Conversations on Health and Wellness," featuring Dr. John Gray, Dr. Earl Mindell and Dr. Norman Rosenthal, and "Changing Course: Women's Inspiring stories on Midlife, Menopause and Moving Forward."

Widely known as "The Menopause Expert," Hulem has been interviewed by numerous media outlets, such as Fox TV News regarding the much talked about controversy on hormone replacement therapy for women in menopause.

In addition to offering regular seminars on the topic, Hulem publishes a monthly e-newsletter called The Menopause Moment. For more information, please visit www.themenopauseexpert.com.

About SleepBetter.org:
SleepBetter.org is dedicated to helping people sleep better. Designed as an online resource, the Web site creates a forum for visitors to define, discuss, and discover solutions to their particular sleep needs. SleepBetter.org's quest is to continually gather pertinent sleep information, then share this knowledge with the general public. The site also shares tips on the best sleep related products, both in stores and online. SleepBetter.org has created the Sleep Better(TM) seal as a way to easily identify products recommended for their superior quality or scientifically based design.

Created by Carpenter Co., the world's largest producer of comfort cushioning products, SleepBetter.org provides the type of information and common sense advice that all visitors can use to sleep better. For more information, please visit www.SleepBetter.org.