Vim & Vigor - Summer 2021 - 14

14

Sleep Your Way
to Better Health

Between night sweats and
stress, sleep can be difficult
during perimenopause. An
estimated 35 to 50 percent of
perimenopausal women suffer
hot flashes, which can occur at
night. More than half of perimenopausal women are likely
to sleep less than seven hours
on average, according to the
Centers for Disease Control and
Prevention. A lack of sleep can
produce irritability and lead
to increased weight gain and
higher risk of cardiovascular
disease, diabetes and dementia,
says JoAnn Pinkerton, MD, director of the UVA Midlife Health
Clinic and a nationally recognized menopause expert.
Dr. Pinkerton offers strategies
for better sleep:
Sleep in lightweight
pajamas
Use layered bedding
to easily remove during
the night
Try wicking materials for
night clothes and bedding
Use an electric fan
Sip cool water throughout
the night
Set room temperature to
68 degrees
Put a cooling gel bed topper on your side of the bed

animal products and fortified cereals) and omega-3 fatty acids (found
in salmon, nuts, seeds and plant oils)
can support brain health.
Quit smoking. Not only does
smoking increase your risk of heart
attack and stroke, but if you're older
than 35, it also disqualifies you
from taking low-dose birth control
pills to manage perimenopause
symptoms, because the combination could further elevate the risk of
serious cardiovascular side effects.

Specialists
to Guide You
Through Midlife

Are perimenopausal or menopausal
symptoms disrupting your life? Enjoy
your 40s and 50s more by coming to
the specialists at the nationally recognized UVA Midlife Health Clinic. Call
434-243-4720 for an appointment or
visit uvahealth.com/midlife for more
information.

PHOTO BY JOHN KUCZALA AND GETTY IMAGES

What you do during the day
can affect your sleep at night,
Dr. Pinkerton notes. Physical
activity and mindfulness are
two great ways to de-stress,
she says. Enjoy a vigorous
workout or just take a walk. If
you're short on time, move in
increments of five or 10 minutes
throughout the day. Following a
yoga or meditation app or finding a few minutes for quiet time
and deep breathing can help.
Also, set a consistent bedtime,
block out light in the bedroom
and put away electronic devices
at least 30 to 60 minutes before
going to bed.

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http://www.uvahealth.com/midlife

Vim & Vigor - Summer 2021

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