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< Back CBD for Menopause: Does It Really Work for Sleep, Pain, or Anxiety? Alternative Therapies, Managing Symptoms, Perimenopause, Post Menopause Menopause is a transformative stage of life that comes with a variety of physical and emotional challenges. Many women experience symptoms such as insomnia, chronic pain, and anxiety, which can significantly impact their quality of life. Recently, cannabidiol (CBD) has emerged as a potential natural remedy for these symptoms. But does it really work? Here, we explore the science behind CBD and its effectiveness in managing menopause-related symptoms, providing you with the insights you need to make informed decisions. What Is CBD? Cannabidiol (CBD) is one of over 100 cannabinoids found in the Cannabis sativa plant. Unlike tetrahydrocannabinol (THC), CBD is non-psychoactive, meaning it does not produce a “high.” CBD interacts with the body’s endocannabinoid system (ECS), which plays a key role in regulating functions such as sleep, mood, pain perception, and immune response. The Endocannabinoid System and Menopause The ECS helps maintain balance, or homeostasis, in the body. During menopause, declining oestrogen levels can disrupt the ECS, potentially contributing to symptoms like sleep disturbances, anxiety, and joint pain. CBD may help restore balance by interacting with ECS receptors, specifically CB1 and CB2 receptors, which are found throughout the brain and body. CBD for Menopause Symptoms: What Does the Research Say? 1. CBD for Sleep Insomnia is a common complaint among menopausal women, often caused by hormonal fluctuations and night sweats. CBD may help improve sleep by reducing anxiety and promoting relaxation. What the Research Shows : A 2019 study published in The Permanente Journal found that CBD improved sleep scores in 66% of participants within the first month of use. While this study wasn’t specific to menopause, the findings suggest that CBD’s calming effects could be beneficial for sleep disturbances. Potential Mechanism : CBD may interact with serotonin receptors and reduce cortisol levels, which are often elevated in individuals with insomnia. 2. CBD for Pain Joint pain and muscle aches are common during menopause, partly due to declining oestrogen levels, which can increase inflammation. What the Research Shows : A 2020 review in Frontiers in Pharmacology noted that CBD has anti-inflammatory and analgesic properties, making it a promising option for managing chronic pain. Potential Mechanism : CBD modulates inflammation and pain perception by interacting with CB2 receptors in the immune system. 3. CBD for Anxiety Anxiety is another prevalent symptom during menopause, often exacerbated by hormonal shifts and life changes. What the Research Shows : A 2015 review in Neurotherapeutics highlighted CBD’s potential as an effective treatment for anxiety disorders. Additionally, a 2021 study in The Journal of Clinical Psychology found that CBD reduced anxiety symptoms in clinical populations. Potential Mechanism : CBD’s interaction with serotonin receptors may help regulate mood and reduce anxiety levels. Is CBD Safe? CBD is generally considered safe, with most side effects being mild, such as fatigue, dry mouth, or changes in appetite. However, it’s important to: Choose High-Quality Products : Look for third-party tested CBD products to ensure purity and potency. Consult Your Doctor : CBD can interact with medications, including hormone replacement therapy (HRT), so discuss it with your healthcare provider before use. Limitations and Future Research While early studies are promising, more research is needed to fully understand CBD’s effectiveness for menopause symptoms. Current studies often have small sample sizes or focus on general populations rather than menopausal women specifically. However, the growing interest in CBD for women’s health suggests that more targeted research is on the horizon. Tips for Using CBD During Menopause Start Low and Go Slow : Begin with a low dose and gradually increase until you find a dose that works for you. Choose the Right Form : CBD is available in various forms, including oils, capsules, gummies, and topical creams. Choose one that fits your lifestyle and specific needs. Be Consistent : Regular use may enhance CBD’s benefits, as it builds up in your system over time. Monitor Your Symptoms : Keep a journal to track how CBD affects your symptoms and adjust your dose as needed. The Takeaway CBD shows promise as a natural remedy for sleep disturbances, pain, and anxiety associated with menopause. While the evidence is still emerging, many women have found relief using CBD alongside other lifestyle and medical interventions. At Bristol Menopause Clinic, we encourage women to explore all available options and make informed decisions about their health. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Pause Live Menopause Event Alternative Therapies, Diet, Exercise, HRT, Managing Symptoms, Managing Weight, Menopause Advice, Perimenopause, Post Menopause, Self-Care, Wellbeing, Stress The Future of Menopause Treatment: Striving for Wellness, Vitality, and Confidence Last Saturday, I attended Pause Live with Kim and Jenna, where we explored a wide range of menopause-related businesses, both new and established. It was an eye-opening experience that highlighted the evolving landscape of menopause treatment. What struck me most during the event was not just the growing array of products and services, but the question that lingered in my mind: What will menopause treatment look like in the future? Menopause has long been treated with a focus on symptom relief—hot flushes, sleep disturbances, mood swings, and the like. But today, women’s expectations of their lives and their health are far more complex. Unlike previous generations, we are no longer content with merely managing symptoms; we seek to thrive. We want to feel fit, energetic, and mentally sharp, well into our later years. We aspire not only to feel good on the inside but also to look our best. A Shift in Perspective: Healthspan Over Lifespan Traditionally, menopause treatment has been somewhat reactive focused on addressing symptoms as they arise. However, with advancing science, a new paradigm appears to be emerging that focuses on healthy aging, the number of years we live in good health—rather than merely extending lifespan. This shift is pivotal because it encompasses not only symptom management but also prevention of future health issues like osteoporosis, cardiovascular disease, and cognitive decline, which tend to manifest more prominently after menopause. We are seeing the early signs of a future where menopause treatment is proactive. Hormone replacement therapy (HRT), which remains a critical component, is becoming more personalised with advancements in body identical hormones, new non hormonal treatments and tailored dosages. But it's not just about hormones anymore. The future will likely integrate advanced nutritional strategies, exercise regimens tailored to hormonal health, and cutting-edge supplements that focus on everything from cognitive function to skin vitality. Technology’s Role in the Future of Menopause Care One of the most exciting trends I noticed at Pause Live is the incorporation of technology in menopause treatment. From apps that help track symptoms and hormones to devices that support better sleep and stress management, technology is empowering women to take control of their health in ways previously unimaginable. I foresee even more advanced innovations in this space. Imagine wearable devices that continuously monitor hormone levels and adjust treatments in real time. Or artificial intelligence that can predict and mitigate potential health risks by analysing years of personal health data. The potential for technology to revolutionise menopause care is vast, offering more precise, timely, and individualized solutions than ever before. The Demand for Aesthetic and Physical Vitality Another crucial aspect of the future of menopause treatment is the growing demand for aesthetic and physical well-being. We want to feel good, yes, but we also want to look good. We seek to maintain our muscle tone, skin elasticity, and overall vitality well into our 50s, 60s, and beyond. This is driving a surge in treatments that focus on skin health, weight management, and physical fitness—all of which play a crucial role in how we feel about ourselves. In the future, I expect more integration of aesthetic treatments within the broader scope of menopause care. Whether it’s advanced skin treatments that focus on collagen production, or personalised exercise regimens that are informed by hormonal changes, the goal will be to provide women with the tools to feel and look their best as they age. A Holistic Approach to Well-being The days of treating menopause in isolation are numbered. The future is holistic—incorporating mental health, physical health, and emotional well-being. Lifestyle strategies like nutrition, mindfulness, and exercise will play a more central role alongside medical treatments. Cognitive-behavioural therapy for insomnia (CBT-i) and mindfulness practices will be commonplace in managing the psychological aspects of menopause, while nutritional interventions will address metabolic and cardiovascular risks. In many ways, the future of menopause treatment is already here—it’s just not evenly distributed. The businesses I saw at Pause Live are a testament to that. Some are pushing boundaries, offering innovative solutions that cater to the high expectations today’s women have for their health, well-being, and longevity. As we move forward, the challenge and the opportunity lie in creating more individualised, proactive, and holistic approaches to menopause care that meet the aspirations of a generation that refuses to settle. After all, thriving through menopause isn’t just about enduring the changes—it’s about embracing them and continuing to live life fully and confidently. With the future of menopause treatment in mind, we stand at the intersection of science, technology, and wellness, with limitless possibilities to redefine what aging looks and feels like. Here at Bristol Menopause, we are excited to be part of this journey, supporting women as they navigate this transformative time in their lives. We already encompass holistic care into the management of menopause and are always looking to the future. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Understanding the Increased Risk of Stroke After Menopause: Prevention Through Healthy Lifestyle Choices Cardiovascular Advice, Menopause Advice, Post Menopause As women approach and pass through menopause, the end of menstrual periods is often accompanied by significant hormonal changes. As women approach and pass through menopause, the end of menstrual periods is often accompanied by significant hormonal changes. These changes, unfortunately, can lead to an increased risk of several health issues, including stroke. Understanding why this risk increases and how to mitigate it through healthy lifestyle choices is vital for women entering this stage of life. Why Does Stroke Risk Increase After Menopause? The risk of stroke increases after menopause for several reasons, primarily linked to the reduction of estrogen levels. Oestrogen is believed to have a protective effect on the heart and blood vessels, helping to keep the cardiovascular system functioning smoothly. When oestrogen levels drop, women face an increased risk of developing cardiovascular diseases, including conditions that are precursors to strokes, such as high blood pressure and arterial stiffness. Other factors that may contribute to this increased risk include changes in blood lipid profiles ie cholesterol, increased body weight, and the development of type 2 diabetes. Each of these factors can individually elevate the risk of stroke, but they often occur simultaneously in the post-menopausal years, compounding their impacts. How to Reduce Stroke Risk Through Lifestyle Choices Fortunately, lifestyle choices can significantly impact the risk of stroke. Here are some key strategies: 1. Maintain a Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage weight, reduce blood pressure, and stabilise blood sugar levels. It's also important to limit the intake of saturated fats, cholesterol, and high-salt foods to help prevent artery-clogging plaques. 2. Regular Physical Activity: Regular exercise helps maintain cardiovascular health, manage weight, and reduce hypertension. Aim for at least 150 minutes (about 2 and a half hours) of moderate aerobic activity or 75 minutes of vigorous activity each week, as recommended by the UK chief medical officer. 3. Monitor and Manage Blood Pressure: High blood pressure is a significant risk factor for stroke. Regular monitoring and management through lifestyle changes and medication (if prescribed) are crucial. 4. Limit Alcohol Intake and Avoid Smoking: Smoking and excessive alcohol consumption can both increase stroke risk. Quitting smoking and limiting alcohol to moderate levels (one drink per day for women) are recommended. 5. Regular Health Screenings: Regular check-ups with your healthcare professional can help detect and manage risk factors like high cholesterol, high blood pressure, and diabetes before they lead to more severe problems. 6. Manage Stress: Chronic stress can affect blood pressure and overall heart health. Techniques such as mindfulness, yoga, or regular exercise can be effective in managing stress. 7. Consider Hormone Replacement Therapy (HRT): For some women, HRT can help manage menopausal symptoms and may have cardiovascular benefits if started at the onset of menopause. However, it is important to discuss the benefits and risks before starting. The transition through menopause is a natural phase of life, but it comes with increased health risks, including a higher chance of stroke. By adopting a proactive approach to health, focusing on diet, exercise, and regular medical checkups, women can significantly reduce these risks and maintain a healthy, active lifestyle post-menopause. Always consult with a healthcare professional to discuss health recommendations for your needs. Together, these steps can form a robust defence against stroke and contribute to long-term health and wellbeing. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Why Many Women Are Misdiagnosed in Midlife (and How to Get the Right Care) HRT, Menopause Advice, Post Menopause The Silent Struggle of Women in Midlife. For many women, their 40s and 50s come with a cascade of mysterious health symptoms fatigue, anxiety, joint pain, brain fog, weight gain, and irregular periods. Yet, when they seek medical help, they’re often told: "It’s just stress." "You’re depressed, here’s an antidepressant." "It’s normal aging—nothing to worry about." But what if these symptoms are actually hormonal shifts linked to perimenopause and menopause? The truth is, many women in midlife are misdiagnosed or dismissed, leading to years of unnecessary suffering. This blog explores: Commonly overlooked conditions during perimenopause Why women’s symptoms are often misunderstood How to advocate for better healthcare. If you’ve felt unheard or misdiagnosed, you’re not alone—but with the right knowledge, you can take control of your health and life. Why Women in Midlife Are Often Misdiagnosed The Medical System Wasn’t Designed for Perimenopause Historically, women’s health research has been underfunded, and medical training often lacks education on perimenopause and menopause. Many doctors are trained to recognise menopause only when periods stop completely, but perimenopause can last 5-10 years before that. Symptoms of hormonal changes mimic other conditions (like depression, thyroid disease, or autoimmune disorders), leading to misdiagnosis. The Fix: Find a menopause specialist or doctor trained in hormonal health. Women’s Symptoms Are Often Dismissed as “Psychological” Did you know? Women are more likely than men to be prescribed antidepressants for unexplained symptoms—when the root cause is actually hormonal. Mood swings, anxiety, and brain fog are common symptoms of perimenopause due to fluctuating oestrogen and progesterone. Instead of investigating hormone levels, many women are told they have anxiety, depression, or burnout. The Fix: If your symptoms started in your 40s or 50s, ask your doctor: “Could this be perimenopause?” “Can we discuss hormone testing or HRT options?” Commonly Overlooked Conditions in Perimenopause Many women are misdiagnosed with other conditions when perimenopause is the culprit. Thyroid Disorders vs. Perimenopause Symptoms that Overlap: Fatigue, brain fog, weight changes, hair thinning Mood swings, anxiety, depression Irregular periods What’s Happening? Declining oestrogen impacts thyroid function, making perimenopausal women more likely to develop hypothyroidism. Thyroid disorders are often overlooked or not tested properly. What to Ask Your Doctor: “Can we check full thyroid function (TSH, Free T3, Free T4, thyroid antibodies)?” Depression & Anxiety vs. Hormonal Changes Symptoms that Overlap: Low mood, loss of motivation, increased anxiety Irritability, anger, panic attacks What’s Happening? Oestrogen and progesterone affect serotonin and dopamine (brain chemicals that regulate mood). Fluctuations in perimenopause can mimic depression or anxiety. Antidepressants may help some women but don’t address the root hormonal cause. What to Ask Your Doctor: “Could my mood symptoms be related to hormonal fluctuations?” “Can we discuss HRT as an option instead of (or alongside) antidepressants?” Fibromyalgia vs. Menopausal Joint Pain Symptoms that Overlap: Muscle and joint pain Fatigue and sleep disturbances Brain fog What’s Happening? Oestrogen supports joint lubrication and muscle recovery—low oestrogen increases pain sensitivity. Many women with menopausal joint pain are misdiagnosed with fibromyalgia. What to Ask Your Doctor: “Could my joint pain be hormone-related?” “Are there lifestyle or HRT options to help?” IBS (irritable bowel syndrome) vs. Oestrogen-Related Gut Issues Symptoms that Overlap: Bloating, constipation, diarrhoea Food intolerances Unpredictable digestion What’s Happening? Oestrogen and progesterone influence gut motility and microbiome health. Low oestrogen affects gut bacteria, leading to bloating and IBS-like symptoms. What to Ask Your Doctor: “Could my digestive symptoms be linked to perimenopause?” “Would probiotics or dietary changes help?” How to Work with Your Doctor for Better Care If you suspect perimenopause but aren’t getting the help you need, here’s how to advocate for yourself: Track Your Symptoms Keep a journal of: Changes in mood, sleep, energy, digestion Irregular periods or new symptoms Any triggers (stress, diet, sleep changes) Why? Having clear records makes it easier to discuss concerns with your doctor. Ask for the Right Tests Many doctors only check basic hormone levels, but in perimenopause, hormones fluctuate daily, making single tests unreliable. Recommended Tests for Midlife Women: Comprehensive Hormone Panel – Oestrogen, Progesterone, Testosterone, FSH, LH –these maybe difficult to get on the NHS. Thyroid Function – TSH, Free T3, Free T4, Thyroid Antibodies Vitamin Deficiencies – Vitamin D, B12, Iron, Magnesium Explore Treatment Options (Beyond Antidepressants) If your doctor immediately prescribes antidepressants or dismisses your symptoms, ask about: HRT (Hormone Replacement Therapy): Proven to relieve perimenopausal symptoms and protect long-term health Lifestyle changes: Strength training, diet adjustments, stress reduction Supplements: Magnesium, Omega-3s, adaptogens (like ashwagandha) Pro Tip: Find a BMS (British Menopause Society) Specialist or menopause-literate doctor who understands hormonal health. You Deserve the Right Diagnosis & Care Misdiagnosis in midlife is common—but it’s NOT normal. Your symptoms are real, and they deserve attention. If your doctor isn’t listening, seek a second opinion. Knowledge is power—track your symptoms, ask the right questions, and advocate for better care. Perimenopause is a natural transition, but you don’t have to suffer—there are treatments that work! Act Today: If you suspect perimenopause but feel unheard, book an appointment with a menopause specialist—because your health matters. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

Menopause Care Expert Menopause Care Tailored to You At Bristol Menopause Clinic, we provide expert, evidence-based menopause care designed to support you at every stage of your journey. Whether you're experiencing perimenopause, menopause, or post menopause, our specialist-led appointments offer personalised guidance on hormone replacement therapy (HRT), lifestyle strategies, and symptom management. Our British Menopause Society-registered specialists take the time to understand your concerns, helping you navigate changes with confidence. From sleep disturbances and mood shifts to weight management and hormonal balance, we empower you with the knowledge and care you need to feel like yourself again. Book an appointment today and take control of your menopause journey with trusted medical support. Initial Menopause Consultation See the details Menopause Follow-up Consultation *Existing Patients ONLY* See the details Initial & Follow up Consultation Included *New Patient ONLY* See the details Ongoing Menopause Support See the details

Blood Tests Basic Hormone Profile ✔️Oestradiol ✔️Testosterone ✔️Sex Hormone Binding Globulin (SHBG) £110 Book here Ultimate Hormone Profile Oestradiol Test ✔️Follicle Stimulating Hormone (FSH) ✔️Luteinising Hormone (LH) ✔️Progesterone ✔️Prolactin ✔️Testosterone ✔️Sex Hormone Binding Globulin (SHBG) £125 Book here Ultimate WellWoman Blood Test ✔️Oestradiol ✔️Progesterone ✔️Luteinising Hormone (LH) ✔️Follicle Stimulating Hormone (FSH) ✔️Testosterone ✔️Sex Hormone Binding Globulin (SHBG) ✔️Prolactin ✔️Insulin Levels ✔️Cortisol ✔️DHEA Sulphate – A precursor to both oestrogen and testosterone, important for energy, mood, and stress resilience. ✔️Vitamin D 25(OH) – Essential for bone health, immune system function, and mood regulation. £290 Book here Fertility Blood Test ✔️ Thyroid Health ✔️ Hormone Health ✔️ Vitamin D ✔️ Full Blood Count ✔️ Iron Status ✔️ Liver Health ✔️ Diabetes Health ✔️ Stress ✔️ Heart Health ✔️ Kidney Health ✔️ Infection & Inflammation £180 Book here Important Note About Hormone Replacement Therapy (HRT) Gels Please Do Not Apply Any HRT Gels Until After Your Blood Test.

Learn how to use Testosterone effectively with guidance from Bristol Menopause & Wellwoman Clinic. Expert advice for safe and personlised hormone therapy. How to Use Your Testosterone Replacement Therapy 1. Choose the Application Site The gel should be applied to clean, dry skin on the lower abdomen, bikini line or behind the knee. Do not apply the gel to areas that will come into direct contact with other people (e.g., hands or chest) to avoid transferring the gel. 2. Prepare the Gel or Cream Follow the specific instructions provided with your testosterone gel or cream. It usually comes in sachets, tubes, or pump dispensers. Use only the prescribed amount, which is typically a pea-sized amount, or as directed by your healthcare provider. 3. Application Clean Skin : Ensure the application site is clean and dry before applying the gel. Apply the Gel : Squeeze the gel out of the sachet, tube, or pump. Rub it gently onto the skin and allow to dry before putting on clothes. Rotate application sites and do not apply the gel to the same area each day to avoid side effects. Wash Hands: After application, wash your hands thoroughly to avoid spreading the gel to other areas or people. Dosage and Frequency Check the dose listed on your prescription. This may vary depending on the type of testosterone you have been prescribed but it is normally a small amount. Consistency is important for maintaining stable hormone levels. Typical amounts are listed below: Testogel 1%: pea sized amount, daily, one sachet to last 8 days Tostran 2%: One pump, three times a week Androfeme 0.5mls, once daily Effectiveness Monitor how you feel and report any changes or side effects to your healthcare provider. It can take a few months to notice the full effects of testosterone therapy. You should have a review after 3 months and then annually but you can make an appointment any time in between if you are experiencing problems. Side Effects Please contact us if you experience of any side effects such as acne, excessive hair growth, male pattern hair loss or voice changes. We will need to check your bloods and can adjust your treatment plan if needed. Safety and Precautions Avoid direct contact with others, particularly children and pregnant women, in the area where the gel was applied until the gel has dried completely. Keep the gel in a cool, dry place, away from direct sunlight. Follow the storage instructions on the packaging. Blood Tests & Review You will need a blood test after being on testosterone for 3 months and then every 6 months. This is to ensure safe prescribing and avoid side effects. (Sex Hormone Binding Globulin, SHBG, and Testosterone) DO NOT use gel on the morning of your blood test appointment – this will result in an abnormally high result. Wait until after the blood test to apply to your gel that day. Blood tests can be booked here You will need a review appointment 3 months after commencing testosterone, followed by annual reviews. Make sure you have your testosterone results 1-2 weeks before either your review or your repeat prescription request as these will be needed to issue a further prescription. Follow up appointments can be scheduled here

Clifton College In Partnership with Bristol Menopause & Wellwoman Clinic We are committed to prioritising women’s health in the workplace, creating a supportive environment where every woman feels valued, empowered, and cared for! Our Menopause Support Benefit in partnership with Bristol Menopause & Wellwoman Clinic Initial Menopause Consultation Your consultation will include: Health assessment Review current lifestyle Provide advice and guidance on treatment options Prescribe appropriate treatments Discuss supplements and lifestyle changes Personalised management plan Letter Informing GP of consultation Book here Follow-up Menopause Consultation Your review will include: Review Current Symptoms & Assess Needs Review Health Assessment Review Current Lifestyle Adjust Treatment if Necessary & Prescribe Update Your GP Personalised management plan Book here

< Back Menopause and Brain Health: What Every Woman Should Know Brain fog. Forgetfulness. Difficulty concentrating. Mood swings. These are some of the most common and frustrating symptoms women report during menopause. For many, the changes feel frightening. Women worry about early dementia or losing their edge at work. Yet brain health in menopause is rarely discussed openly. Why Does Menopause Affect the Brain? Oestrogen plays a crucial role in brain function. It influences: Neurotransmitters like serotonin, dopamine, and acetylcholine. Blood flow to the brain. Protection of neurons against inflammation and oxidative stress. When oestrogen levels decline, women may experience memory lapses, poor sleep, low mood, and changes in cognitive performance. Is It Dementia? The good news: for most women, menopause brain fog is temporary . Studies show that memory and concentration often improve after the menopausal transition. But there is a long-term connection. After menopause, women face a higher lifetime risk of Alzheimer’s disease and other dementias compared to men. What Can Women Do to Protect Brain Health? Exercise regularly — physical activity increases blood flow and stimulates new brain cells. Prioritise sleep — poor sleep worsens memory and mood. Eat a Mediterranean-style diet rich in vegetables, whole grains, fish, and healthy fats. Stay mentally active — learning, reading, problem-solving keep neural connections strong. Manage stress — chronic stress accelerates cognitive decline. Consider HRT — for some women, starting HRT around the time of menopause may support memory and mood, though evidence is still evolving. Menopause is a brain health milestone as much as a hormonal one. By recognising the connection and taking proactive steps, women can support their memory, mood, and long-term cognitive resilience. Talk to a specialist at Bristol Menopause Clinic about protecting your brain health during menopause and beyond. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

< Back Sleeping Better Through Menopause: Navigating Sleep Disturbances and Cultivating Healthy Habits Menopause Advice, Wellbeing Quality sleep is vital for overall well-being, yet menopause often brings about changes that can disrupt a woman's sleep patterns. Quality sleep is vital for overall well-being, yet menopause often brings about changes that can disrupt a woman's sleep patterns. Understanding these disturbances, adopting effective sleep hygiene practices, and seeking professional guidance can significantly improve sleep quality during this phase of life. Understanding Sleep Disturbances during Menopause Hormonal Changes Fluctuating hormone levels, particularly declining oestrogen and progesterone can contribute to sleep disruptions. These changes can lead to night sweats, hot flushes, and increased sensitivity to environmental factors, impacting sleep quality. Night Sweats and Hot Flushes : Episodes of sudden heat and sweating, especially at night, can awaken women, interrupting their sleep cycles and leading to fragmented and insufficient rest. Mood and Stress: Emotional fluctuations and increased stress levels experienced during menopause can also affect sleep, leading to difficulties in falling or staying asleep. Certain foods and drinks can promote better sleep by providing nutrients essential to sleep. Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals 2 hours before bed so you are not still trying to digest food as you try to sleep. If you need to get up to the loo in the night, try not to drink for 2 hours before bed. If you are getting urge during the day as well speak to your Healthcare professional to discuss vaginal oestrogen replacement. Maintain a Consistent Sleep Schedule: Establishing a regular sleep routine by going to bed and waking up at the same time each day helps regulate the body's internal clock, promoting better sleep. Create a Relaxing Bedtime Ritual: Engage in calming activities before bed, such as reading, taking a warm bath, practicing relaxation exercises, or meditating to signal to your body that it's time to wind down. Optimise Your Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs if needed. No television or phone, social media scanning before bed. Limit Stimulants and Screen Time: Avoid caffeine and electronics at least an hour before bedtime, as these can interfere with your ability to fall asleep due to their stimulating effects. Practice CBT-i (Cognitive Behavioural Therapy for Insomnia): CBT-i is a structured programme that helps address underlying issues causing sleep disturbances. It focuses on changing negative thoughts and behaviours around sleep, promoting relaxation techniques, and restructuring sleep patterns. Seeking Professional Help for Sleep Issues Consulting Healthcare Professionals: If sleep disturbances significantly affect your quality of life, consulting a healthcare professional is crucial. They can assess your symptoms, recommend lifestyle changes, and discuss potential treatments, including hormone therapy if necessary. Developing Good Sleep Habits: CBT-i is an evidence-based approach that helps individuals develop good sleep habits, improve sleep quality, and manage insomnia. It involves setting consistent sleep schedules, stimulus control techniques, and relaxation strategies to retrain the mind and body for better sleep. Conclusion: Navigating sleep disturbances during menopause requires a multifaceted approach that includes adopting healthy sleep hygiene practices and seeking professional guidance when needed. Understanding the factors contributing to sleep disruptions and implementing strategies like CBT-i and good sleep habits can significantly improve sleep quality, allowing women to better manage this phase of life with improved rest and vitality. Remember, individual experiences with sleep during menopause can vary, so finding a personalised approach that works for you is key to achieving better sleep quality and overall well-being. Get in Touch If you would like a personal Wellwoman Check, or are suffering from any of the symptoms of the menopause and would like to learn more, please head to our contact page to book an appointment. You'll be so glad you did! Contact Us

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Specialised care for PMDD at Bristol Menopause & Wellwoman Clinic. Offering expert treatments, guidance, and compassionate support for managing Premenstrual Dysphoric Disorder. Premenstrual Dysphoric Disorder Expert Premenstrual Dysphoric Disorder (PMDD) Care At Bristol Menopause Clinic, we provide expert, evidence-based care for Premenstrual Dysphoric Disorder (PMDD), supporting you at every stage of your health journey. Whether you're experiencing severe mood changes, emotional distress, cycle-related anxiety, or debilitating symptoms, our specialist-led appointments offer personalised guidance tailored to your needs. Our doctors take the time to understand your unique concerns, offering expert advice on lifestyle strategies, medical management, and hormonal balance. From mood stabilisation and sleep disturbances to coping strategies and long-term wellbeing, we empower you with the knowledge and care you need to regain control of your health. Book an appointment today and receive the specialist support you deserve for managing PMDD with confidence. PMDD Initial Consultation See the details PMDD Follow up See the details