If you are a woman over age 40 and dealing with menopause, you probably are having trouble falling asleep, waking up multiple times or being unable to sleep through the entire night. You may also be frustrated and wondering what can be done. You don't have to have reservations about prescription drugs, hormone replacement, or dietary supplements which have not been regulated by the FDA. It may be possible for you to begin obtaining more shut-eye by natural methods that are not expensive and have no side effects. Following are eight suggestions that may help you stop waking up throughout the night or enable you to sleep longer than you have been.

Take steps before bedtime to ensure proper sleep

Anyone can benefit from these sleep hacks, but they are especially important for menopausal women.The first five pertain to what you do immediately before you settle in for the night. Number one is to make sure you do not eat any spicy foods within an hour of attempting to fall asleep. Number two is being mindful of how much caffeine you are obtaining in your system and be sure not to drink coffee, tea or caffeinated beverages right before bedtime. Number three is to always empty your bladder before going to bed. This may prevent waking up in the middle of the night for a bathroom break. Number four is to never exercise right before you want to get some shut-eye.

This may get you revved up and prevent you are going to sleep for a while.

Additional natural methods to ensure a good night's sleep.

Number five is to maintain a regularly scheduled time of when you go to bed. This will help your body develop a pattern, and you may begin falling asleep about the same time each night. The sixth thing you can do to ensure a Good Night's sleep is to avoid naps during the day, as this may cause you to be wide awake during the hours of darkness.

The seventh thing you can do to ensure a good night's sleep is to wear light fabric to keep cool while you sleep. This is especially helpful if you are dealing with hot flashes. The eight-way to help you make it through the night is to keep your bedroom well ventilated.

Cover all the bases when dealing with menopause

When dealing with menopausal symptoms, it is important to cover all the bases.

Make sure to talk with your healthcare provider to rule out any other underlying issues that may be causing your lack of sleep. These eight hacks should be beneficial if there are no other health problems to rob you of getting some shut-.eye. They are natural and without side effects. Older females should not have to suffer through every night without being able to sleep.