It’s no surprise that today’s uncertainties—health, family, job, personal finances, all the bad news from around the globe—can disrupt your ability to sleep. On top of that, your menopause may be causing sleep difficulties. But the good news is that you can learn to sleep properly.
Lack of sleep can make you even more stressed, depressed, and grumpy. If you are well-rested you are less likely to feel the need to fill up on caffeine and eat sugary treats. You’ll cope better with the demands of the busy festive season, and the brain fog, fatigue, and irritability common in menopause are less likely to bother you.
If you’re having trouble falling or staying asleep, here are a few things you can try to sleep properly:
Limit caffeine intake.
The stimulant effects of caffeine, in coffee, tea, soft drinks, and chocolate, can linger in your body for up to 20 hours.
Don’t drink alcohol in the evening.
It is a sedative but it disrupts your sleep (it cuts down the amount of deep, restful sleep you’ll get).
Follow a regular sleep routine.
Try to go to bed and wake up at about the same time every day, even on weekends
Sleep is good for you!
Prioritize it over Netflix and your social media. It takes time to get to the deep regenerative sleep, so go to bed early.
Don’t look at screens for at least one hour before bed.
The blue light decreases your levels of the hormone melatonin, tricking your body into thinking it’s not time to sleep. Use the settings in your computer, smart phone or tablet to turn on” dark mode” or “night mode” to reduce the amount of display light.
Get a bedtime routine.
Relax and “turn off” your brain, such as meditation, breathing exercises, and stretching before bed.
Sleep in a quiet, dark, cool room.
Magnesium at bedtime helps you sleep.
If you can’t get a good night’s sleep, then take a nap.
Napping is healthy; it improves alertness, concentration, and memory Take a short nap, 15-20 minutes – a longer nap may not make you more energetic, in fact it may make you groggy. Nap after lunch but before 3 PM so as not to disrupt your night’s sleep.
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