Getting a good nights sleep
Once you understand the reasons for an interrupted sleep ( see last post) you can start to make a plan to tackle it.
How can I sleep better at perimenopause? Once you investigate and understand possible causes for your insomnia make a plan to tackle it, firstly sleep hygiene:
- Avoid caffeine after 1 pm
- Aim for 30 minutes of exercise daily but avoid exercising too close to bedtime
- Keep a daily consistent wake-up time - I know if I sleep in at the weekend it totally goes against me, I always feel more tired
- Don't over nap during the day if you can avoid it
- No heavy meals after 8 pm
- Practice relaxation exercises, check out any of the breathing exercises I have talked about before
- No phone or screen at least 30 minutes ideally an hour before you go to bed, remember it weakens the brain
- Keep your room dark and cool
Tips for managing night sweats & hot flushes
- Wear light night clothes
- Check your bedding, very often people don't realise but their bedding can be making things worse.
- Keep a cool room
- Accept the symptoms, resistance is exhausting, you will make progress by accepting what is going on in your body and look to find ways to relieve it.
Don't underestimate the power of cortisol and the importance of good sleep hygiene here.
If you need help with perimenopause or menopause symptoms, Catherine provides a full coaching service (Wellnesswarrior.ie) to help women who are finding hormonal change challenging. It includes a lifestyle audit, a practical plan for movement/exercise, sleep, meditation and relaxation that works with your life. It includes nutrition for weight management and energy and recommendations for supplements.
You might also like to read my other articles on sleep here.