Steps to a good night's sleep
Build a routine and reduce stress!
Sleep is absolutely vital for us - both for our physical, emotional and mental well-being
Sleep is absolutely vital for us - both for our physical, emotional and mental well-being. Some of us can survive on very little sleep, but most adults need 6-8 hours sleep minimum. Sleep is often disturbed in the menopause and the strong desire for a good night's sleep often creates so much stress that this stress then keeps us awake. We are trapped in a vicious circle that spirals and ultimately leads to depression, anxiety and weight gain.
SW! Here are some tips to help you prepare for a restful night:
Establish a Consistent Sleep Schedule : Try to go to bed and wake up at the same time every day, including weekends. This helps regulate your body's internal clock and improves sleep quality.
Create a Sleep-Friendly Environment : Make sure your bedroom is quiet, dark, and cool. Use curtains, blinds, or an eye mask to block out light, and use earplugs or a white noise machine to mask any disruptive noises.
Limit Exposure to Blue Light : Avoid using electronic devices, such as smartphones, tablets, or computers, before bed. The blue light emitted by these devices can interfere with your sleep by suppressing the production of melatonin, a hormone that regulates sleep.
Keep your phone out of the bedroom. The blue light it emits lower levels of melatonin - our sleep hormone.
Establish a Relaxing Bedtime Routine : Engage in relaxing activities before bed to signal to your body that it's time to unwind. This could include reading a book, taking a warm bath, practicing gentle stretching or deep breathing exercises, or listening to calming music.
Create a Comfortable Sleeping Environment : Invest in a supportive mattress, comfortable pillows, and breathable bedding. Ensuring your sleep environment is comfortable can contribute to better sleep quality.
Avoid Stimulants and Heavy Meals: Limit or avoid consuming caffeine, nicotine, and alcohol, especially in the hours leading up to bedtime. These substances can disrupt sleep patterns and negatively impact the quality of your sleep.
Regular Exercise: Engaging in regular physical activity during the day can help promote better sleep. However, try to finish exercising at least a few hours before bedtime, as exercising too close to bedtime may leave you feeling energized and make it harder to fall asleep.
Exercise is a truly wonderful way to stretch the body and prepare for sleep!
Manage Stress : Practice stress management techniques before bed, such as journaling, practicing relaxation exercises, or engaging in a calming activity like listening to soothing music or taking a warm bath. This can help you relax and clear your mind before sleep.
Avoid Napping Late in the Day : If you take daytime naps, try to limit them to early afternoon and keep them short (around 20-30 minutes). Napping too late in the day or for extended periods can interfere with your ability to fall asleep at night.
Limit Fluid Intake Before Bed : To minimise disruptions from bathroom visits during the night, avoid consuming large amounts of fluids in the hours leading up to bedtime. However, make sure you stay adequately hydrated throughout the day.