If you are going through menopause you know it is a time of serious changes. Physical and mental changes abound, and the way to keep your sanity as well as get through menopause with flying colors is to make sure you are getting enough sleep.
Menopause and sleep problems can go hand in hand when you have hot flashes, and at times many women feel menopause combines with not being able to sleep might drive them crazy.
But you can make it easier to get a good night’s rest every night with these simple steps.
1. Cut Caffeine
Simply put, caffeine can keep you awake. It can stay in your body longer than you might think – the effects of caffeine can take as long as eight hours to wear off.
So if you drink a cup of coffee in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least 4 to 6 hours before bedtime can help you fall asleep easier.
2. Avoid Alcohol as a Sleep Aid
Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep. An alcohol drink before bedtime may make it more likely that you will wake up during the night.
3. Relax Before Bedtime
Stress not only makes you miserable, it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day’s stress and bedtime.
These rituals can be as short as 10 minutes or as long as an hour. Some people find relief in making a list of all the stressors of the day, along with a plan to deal with them this can act as “closure” to the day.
Combining this with a period of relaxation perhaps by reading something light, meditating, aromatherapy, light stretching, or taking a hot bath can also help you get better sleep. And do not look at the clock, that tick-tock will just tick you off.
4. Exercise at the Right Time For You
Regular exercise can help you get a good night’s rest. The timing and intensity of exercise seems to play a major role in its effects on sleep.
If you are the type of person who gets energized or becomes more alert after exercise, it may be best not to exercise in the evening. Regular exercise in the morning even can help relieve insomnia.
5. Keep Your Bedroom Quiet, Dark, and Comfortable.
For many people, even the slightest noise or light can disturb sleep like the light from your laptop or TV.
Use earplugs, window blinds or curtains, and an electric blanket or air conditioner everything possible to create an ideal sleep environment and don’t use the overhead light if you need to get up at night; use a small night-light instead.
Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit. Temperatures above 75 or below about 54 can disrupt sleep.
6. Eat Right, Sleep Tight
Try not to go to bed hungry, but avoid large meals before bedtime. An over-full belly can keep you up.
Some foods can help, though. Milk contains tryptophan, which is a sleep-promoting substance.
Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.
Also, try not to drink fluids after 8 o’clock pm. This can keep you from having to get up to use the bathroom during the night.
7. Restrict Nicotine
Having a smoke before bed – although it feels relaxing actually puts a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine.
Nicotine can keep you up and awaken you at night. It should be avoided particularly near bedtime and if you wake up in the middle of the night.
8. Avoid napping
Napping can only make matters worse if you usually have problems falling asleep.
If you do nap, keep it short. A brief 15-20-minute snooze about 8 hours after you get up in the morning can actually be rejuvenating.
9. Keep pets off the bed
Does your pet sleep with you? This, too, may cause you to awaken during the night, either from allergies or pet movements. Fido and Fluffy might be better off on the floor than on your sheets.
10. Avoid watching TV, eating, and discussing emotional issues in bed.
The bed should be used for sleep and sex only. If not, you can end up associating the bed with distracting activities that could make it difficult for you to fall asleep.