but mainly anxiety about my two teenage daughters growing up and leaving home,” she admits. Midlife can bring with it associated anxieties such as older children leaving the nest (or, as is more and more the case for older mothers, bringing up young children), caring for aging parents, floundering relationships, divorce or widowhood, career issues, and anxiety about aging in a society that values youth.
Or Is It Depression? Lying awake or waking very early in the morning and not being able to go back to sleep may be a sign of depression. Depressed women feel blue or discouraged most of the time. Sometimes they sleep all the time or lose or gain weight. A lack of motivation and sadness, coupled with fatigue caused by prolonged sleep deprivation, is not pleasant and sometimes can be paralyzing: It can disrupt relationships and interfere with work or home life.
Treatment for Anxiety and Depression While stressful times happen, and we may cope with them adequately most of the time, there may be times when professional assistance is needed. Talk therapy (psychotherapy) with a trained psychotherapist can often be helpful. Cognitive behavioral therapy (CBT) is a way of changing your thought patterns and behavior in small ways, which can then help you see and deal with problems differently. Drugs such as oral contraceptives may help with mild perimenopausal mood swings, particularly if you’ve suffered from difficulty with hormone fluctuations (such as PMS or postpartum depression) in the past. However, no hormone drug is FDA-approved for the relief of anxiety or depression. For mild to moderate depression, herbal remedies such as St. John’s wort may be
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Maintain a regular schedule of going to bed at the same time each night and getting up at the same time each morning, even on the weekend. helpful, but always consult with a clinician before taking any herbal remedies. If other options don’t provide the needed relief, prescription antidepressants may be the best choice. Prescription anti-anxiety drugs are also available. Studies show drug therapies work best when accompanied by talk therapy.
Everyday Stressors And if you’re not suffering from anxiety or depression? Well, the regular everyday stresses of life can take their toll without you even realizing it. Make sure you’re allowing yourself to get into the “zone” before going to bed. Breathing exercises or practices such as Hatha yoga, which focus on concentrating on and slowing the breath, are great for relaxing the mind in preparation for sleep. Simply setting aside 15 minutes to read a book or magazine before you turn the lights out also can help you empty your head of the day’s worries. Certainly you should make sure you’re tired both physically and mentally
before you hit the sack. Ensure you’ve had some exercise during the day, but don’t exercise within two hours before bedtime, as it can overstimulate your body and brain. Hunger can also keep you awake or cause you to wake in the early hours when your blood sugar levels drop, so eating a snack before getting some shuteye can help bring a restful night’s sleep. And before you get any ideas, we’re not talking milk and cookies!
Getting a Restful Night Treatment of sleep disturbances should first focus on improving sleep routines and maintaining an environment conducive to sleep. Try the following: Maintain a regular schedule of going to bed at the same time each night
Medical Causes of Insomnia There are several medical conditions that lead to sleep disruption, and some of these are made worse by menopause.
» Sleep-disordered breathing – or sleep apnea – can emerge at midlife » Restless legs syndrome interferes with sleep » Some medications interfere with sleep patterns Be sure to talk with your healthcare provider and consider attending a sleep clinic if you have ongoing sleep difficulties.