There’s nothing worse than getting a bad night’s sleep and starting the day off with fatigue – or even worse, a grumpy outlook. The necessity of sleep to a good day and a healthy lifestyle is a given, but it’s easier said than done.
Those who have struggled with disrupted sleep patterns know all too well that getting a great night’s sleep to feel rested and rejuvenated isn’t quite as simple as that. Ironically, the harder we try to sleep, the less it seems to come to us. So, because menopause can be a time of upheaval for that all-essential sleep, here are a few tips on how to get back to get your zzzzs.
Find out what’s disrupting your nights?
Caffeine, stress and alcohol are often blamed for a bad night’s sleep. But, those are not the only causes. Today, sleep issues are also often related to ‘screen time’, and too much light interfering with melatonin release. Another culprit? Uncomfortable bedding! And, there’s always the wrong temperature in the bedroom to check, or noise pollution too. During menopause, hot flushes can be added to the already long list, as well as increased anxiety. Create a list of what’s bothering you and work through it by elimination to give yourself the best chances of a good night’s rest.
Each sport has its own benefits but the key is to stick to it and exercise two to four times a week. The best combination is to choose two different activities: one high-intensity endurance sport like jogging and a gentler activity such as yoga. But, remember not to exercise just before bedtime! Try to get moving around 7pm, a few hours before bed, to release the endorphins well before you hit the pillow!
Have a set schedule
Remember the effects of jet lag? Well, in much smaller doses, it works on your every day too. By going to bed at the same time every night, your body will eventually slip into a routine, and a familiar pattern which will help getting to that elusive slumber.
Eat the right foods
Try eating more fish, it helps lower blood pressure and will help you relax. And avoid any caffeine-rich foods, so no coffee or tea before bed unless it’s herbal and sleep-friendly!
Say “no” to screens and light
Reading on your phone might seem relaxing but the light it gives off is counter productive, interfering with the all-essential Melantonin release, the hormone which helps us sleep. Light can also be a problem in the summertime when daylight can interfere with our sleeping schedule, so invest in some good blackout curtains!