Healthy sleep habits can make a big difference in our quality of life and everyone deserves a good night sleep. Wouldn’t it be lovely if we could all sleep like a baby again? During peri-menopause and menopause we might find that our sleep patterns and quality of sleep really are affected which has a knock on effect for our daily life and can leave us feeling exhausted, depressed and miserable.
During this phase of our lives, many women report that as soon as their head hits the pillow they are fast asleep, but then wake during the night, tossing and turning with lots of thoughts going through their head, only to fall asleep hours later just in time for the alarm clock to go off! Others find that it takes them an age to settle down at the end of the night and it might take a good few hours before they eventually fall asleep, utterly exhausted.
That sounded like me, to be honest, so I managed to keep a diary and put some strategies in place to allow me to have a good night sleep and I can share those with you on my new course.
But here are a few of my suggestions to help you get a good night sleep, they are called sleep hygiene practices and if you can practice them on a regular basis, you should find some improvements in your sleep habits:
Tips for Getting a Good Night’s Sleep
- Getting enough sleep is good for your health and for your brain. Here are a few tips to improve your sleep:
- Set a schedule – go to bed and wake up at the same time each day, even at the weekend or when you are on holiday
- Exercise 20 to 30 minutes a day but no later than a few hours before going to bed
- Avoid caffeine and nicotine late in the day and alcoholic drinks before bed
- Relax before bed – try a warm bath, reading, or another relaxing routine, some people, including myself enjoy colouring in pictures
- Create a room for sleep – avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your bedroom
- Don’t lie in bed awake. If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired. If you want, get out of bed and sit in an armchair and read until you are ready to settle down
- Don’t forget, if you have persistent sleep issues or you are unusually tired during the day make sure you go and see your doctor. Most sleep issues are really easy to treat and work well with a good sleep hygiene programme
These are just a few of the techniques that I use and recommend, however, in my Meno Vitality Programme I cover even more great suggestions including foods, supplements, exercise and breathing techniques that will help you on your journey to the land of nod!
Hope you find this article of interest and benefit