Sleep is one of the necessary things our body needs, like water and oxygen, not as frequently though.
And, unfortunately, women in perimenopause and menopause often struggle to get enough of it.
But sleep is not just needed for recovery and re-energizing, but also for hormone balance.
Not getting enough quality sleep can increase cortisol levels, which can also prevent weight loss, which many during this phase of life are desirous of.
For all of these reasons, sleep is an important component of my coaching.
We want to thrive, not just survive!
We need to get 7-9 hours of quality sleep. But HOW?
If you are like me, you’re working all the time, your family has needs, and shutting your brain down at night can seem impossible.
Here are 10 things you can do to improve your chances:
1. Go for a morning walk
What? Yes, you read that right! Bright sunlight in your eyes soon after you wake up, helps improve sleep duration and quality at night. Remember, cortisol is a daytime hormone, and melatonin a night hormone. We need a right balance of these 2 hormones in order to function well during the day, and sleep well at night
According to Verywell Health,
“Sunshine may play a role in regulating hormones, your body’s internal clock (circadian rhythm), and sleep patterns by affecting the melatonin secretion in the evening hours prior to bedtime.”
2. Avoid Spicy and/or tomato rich/acidic foods within the few hours before bedtime.
Those can cause heartburn and also raise your body temperature.
Instead, eat complex carbs like oatmeal and whole wheat bread, which will help release the hormone serotonin, which help you feel sleepy.
3. Avoid alcohol if possible.
It may help you fall off to sleep, but you will probably wake up in the middle of the night when you are in deep sleep.
Instead drink a cup of tart cherry juice, which is high in melatonin, to help you sleep like a babe. If you are watching your sugar intake, you might want to check out the nutrition label.
4. Stop Eating
Your body WANTS to shut down so don’t feed it close to bedtime. Try to leave at least one and preferably three hours between your last meal of the evening and going to sleep. Your body can take six hours to process caffeine so avoid soda, tea, coffee, and chocolate after 2 pm. Let your body focus on sleep instead of digestion.
One of the game changers for me was giving up coffee, which I normally had at lunch time. I do miss it, but like my sleep even more!
5. Avoid taking long or irregular naps during the day.
Allow your body to be tired enough to go to sleep.
6. Create a calming bedtime routine
These could include reading, taking a warm bath, or practicing relaxation exercises.
Sleep meditation apps like Calm can help you fall asleep, and keep you asleep longer, because of the relaxation they provide.
Stretching/ yoga can also help you relax
7. Create a Happy Bed
A great mattress, fluffy pillows, clean sheets…your bed should be a virtual paradise to crawl into. Declutter your bedroom and make sure the space you have created to restore your soul with sleep is inviting.
Your bedroom should be quiet and dark. Give your brain every bit of help you can to help it shut down. Darkness triggers your brain to release melatonin which will help you doze off but the light creeping through your blinds will suppress it. In fact, during the evening, it is a good idea to keep fewer lights on, and if there is a dimmer, use that as well.
8. Establish a consistent sleep schedule
Go to bed and wake up at the same time. Doing so, helps your body to not just maintain its circadian rhythm, but also run efficiently.
9. Shut Down Your Electronics
Using electronics like TVs, smartphones, tablets, and computers delays your body’s internal clock, also known as your circadian rhythm, and suppresses your natural release of melatonin which makes falling asleep TOUGH. The light from all those screens convinces your brain it’s not really dark so it operates on a daytime schedule. If you absolutely must use your screen, turn down the brightness.
10. Try a/an Herbal Supplement
A nice cup of chamomile tea is helpful when it comes to calming down before bed. Melatonin and Valerian Root can be very useful as well. Your body naturally produces melatonin, but sometimes needs a little extra boost, especially if you’ve had a lot of screen time.
Magnesium has also been found to quiet the mind and make falling asleep easier. Likewise, lavender aromatherapy has been proven to help relax and help folks drift off, plus aromatherapy has no known side effects. CBD has also helped many women who struggle with sleep.
If you take prescriptions for sleep or for anything else, check with your doctor or pharmacist before taking any supplements.
Listen to your body and let it tell you what techniques are most effective for getting you the quality sleep you need and deserve.
Sleep well, so you can THRIVE, not just survive!
Which will you try tonight?
If you found this post useful, share it with your friend who struggles with sleep.
“Journey to Health with Priya” provides general educational information on various topics on this website as a public service, which should not be construed as professional medical advice.