Menopause is a transformative phase in a woman’s life, but it often brings along its fair share of challenges. One such hurdle is the battle for a good night’s sleep- cue insomnia. Between the hormonal changes and associated symptoms that come with (peri) menopause getting a restful night of sleep can be a challenge, leaving many women exhausted and frustrated. However, fret not, for I have compiled a comprehensive guide to help you reclaim those restful nights during menopause.
1. Prioritize a Calming Bedtime Routine:
Establishing a relaxing pre-sleep routine can work wonders in preparing your mind and body for rest. Consider activities like reading a book, taking a warm bath (I use bath salts as well which have magnesium (extra benefits to soothe any aches and pains) or practicing gentle stretching or yoga. These calming rituals signal to your body that it’s time to unwind and prepare for sleep. Check out my 10 Minute stretch video here.
2. Create a Cool and Dark Sleep Environment:
Temperature fluctuations are common during menopause, and overheating can hinder sleep quality. Ensure your bedroom is cool, well-ventilated, and invest in breathable bedding. Additionally, eliminate any sources of light that may disrupt your sleep, such as electronic devices or streetlights. Consider using blackout curtains or an eye mask to create a pitch-dark environment. Also, I highly recommend investing in quality PJ’s with moisture wicking fabric.
3. Relaxation Techniques for Better Sleep:
Incorporating relaxation techniques into your bedtime routine can help ease menopausal sleep troubles. Deep breathing exercises, progressive muscle relaxation, or guided imagery can promote relaxation and reduce anxiety, allowing you to drift off more easily. Explore mindfulness apps or meditation podcasts specifically designed for sleep (here are a ton on YouTube here is one of my favs on manifesting anything you want). Makes me feel very productive when I sleep 😊
4. Natural Remedies to Encourage Sleep:
Many women find relief from menopausal sleep difficulties through natural remedies. Lavender essential oil has calming properties and can be diffused or applied topically before bed. Similarly, sipping a cup of chamomile tea, known for its soothing effects, may help induce sleep. I love drinking this herbal hot chocolate. Consult with your healthcare provider to ensure these remedies are safe for you.
5. Herbal Supplements for Sleep Support:
Some women find herbal supplements beneficial in managing menopausal sleep troubles. Popular options include valerian root, passionflower, and black cohosh. However, it’s essential to consult with a healthcare professional before incorporating any new supplements into your routine, as they may interact with other medications or have side effects.
Menopause may bring its challenges, but sleepless nights don’t have to be one of them. By prioritizing a calming bedtime routine, creating a sleep-friendly environment, practicing relaxation techniques, and exploring natural remedies, you can regain control over your sleep during this transitional phase. Remember, it’s essential to listen to your body and seek guidance from healthcare professionals if needed. HRT has helped me with night sweats and hot flashes. Remain hopeful and prioritize your own self care. Sweet dreams and peaceful slumber!
Your Coach,
Tanya
