Getting enough sleep is essential for good physical and mental health, but changes during the [peri-]menopause can make it challenging to get enough Z's!
Here are 5 tips to help improve sleep during this time:
#1 Establish a consistent sleep schedule
Set a regular sleep schedule by going to bed and waking up at the same time every day, including weekends. The time you wake up is super important, try not to vary it too much at the weekend. Your circadian rhythm (or 'body clock') is guided by your wake-up time rather than your bedtime.
#2 Create a relaxing bedtime routine
Children have a relaxing bedtime routine and we should be no different. Engage in a relaxing routine of activities before bed to signal to your body that it's time to wind down.
For example: take a warm bath, read a book, practice deep breathing or meditation, or listening to calming music.
Avoid stimulating activities or screens that emit blue light, such as your smartphone, as they can interfere with your sleep.
TIP: Having a bath 1-2 hrs before bed can help aid sleep; the drop in temperature can make you sleepy.
#3 Create the right environment
Make sure your bedroom is cool (13-18.3°c), dark and quiet. Consider using earplugs, an eye mask or a white noise machine if necessary. Invest in a comfortable mattress, pillows, and bedding that support your sleep preferences.
#4 Manage hot flushes and night sweats
Hot flushes and night sweats can disrupt sleep. Try the following:
Try to wear lightweight and breathable sleepwear
Use moisture-wicking sheets and pillowcases
Keep a fan on
Have a glass of water by your bedside to stay hydrated
If hot flushes are severe and impacting your sleep significantly, consult with a healthcare provider for potential treatment options. Note: certain foods and drinks may also trigger hot flushes, so consider keeping a diary.
#5 Limit caffeine and alcohol intake
Both caffeine and alcohol can interfere with sleep. Even though alcohol may make you relaxed and fall asleep easily, it shortens the REM or deep sleep phase of your sleep. This impairs sleep quality.
Limit your consumption of these substances, especially in the evening. Opt for decaffeinated drinks or herbal teas instead. Bonus tip: avoid heavy meals close to bedtime, as they can cause discomfort and disrupt sleep.
What to do if you wake up in the night and can't get back to sleep?
Sometimes the issue is staying asleep rather than getting to sleep. If you experience these kind of sleep issues, try the following:
Remove yourself from bedroom if you can't sleep for more than 20mins.
Do something else relaxing until tired, avoid stimulating activities such as scrolling through social media or using your devices. Maybe listen to some music, read a book, try some mediation or have warm drink.
If in bed, focus on relaxing rather than trying to fall asleep.
Have a notepad by the bed to jot down anything whirling around in your mind.
The Final 'T'
If you continue to experience constant sleep problems despite implementing these tips, it may be worthwhile consulting with your healthcare provider for further assessments and support.
Don't suffer in silence, the menopause and peri-menopause are very real, can be super challenging and deserve to be treated as such.
Comments