Unfortunately, too many menopausal women struggle to get the rest they need. This can lead to feelings of depression, irritability, and anxiety. You may become more forgetful and lose focus easily. In addition to taking menopause supplements, there are habits you can develop to improve the quality of your sleep.
Set a Sleep Schedule
Pick your bedtime and stick to it. Likewise, get up at the same time every morning. Resist the urge to sleep in on the weekends or on your day off. Sleeping in seldom makes you feel more rested and can actually have the opposite effect.
When you plan your sleep schedule, take into consideration how many hours of sleep you need. Everyone is different. Your friend may do fine with six hours but you may need eight. Choose what is best for you.
Adjust the Thermostat
Make sure your bedroom is set to a comfortable temperature. For many menopausal women, this means being on the cool side. This may be especially true if you suffer from hot flashes at night. Hot flashes can be disruptive and keep you awake for hours.
Try setting the thermostat a few degrees lower than you might normally do at night. Layer the covers on your bed. Have a light quilt or bedspread, a blanket, and a duvet. Then you can throw off or add layers throughout the night as needed. Getting warm? Kick the duvet to the floor. Feeling chilled? Pull up that quilt.
Get moving. It doesn’t matter what kind of exercise you like to do as long as you do it. Plan it for earlier in the day. Exercising too close to bedtime can make it harder to fall asleep.
You’ve known about this your whole life, but now what you eat can really make a difference. Consume in moderation food and drink that are high in caffeine, including chocolate. Alcohol can also be a problem, especially too close to bedtime. Eat healthy fats and lots of fruits and veggies.
You can also take dietary and health supplements that can help. There are many on the market, so do your research. If you are wondering about black cohosh or what is S equol, talk with your medical practitioner to learn more.
Develop a Bedtime Routine
Find out what relaxes you and do it religiously, every night. Do you like to take a hot bath? Read a book? Listen to music? Make sure you have time each night to do those things.
Be wary of screen time. For some menopausal women, watching TV or reading from a phone or tablet close to bedtime is a problem. The light may actually be too stimulating. You know your body best, so take the time to figure out what works for you.
Menopause brings about many changes, but losing sleep doesn’t have to be one of them. Try the above tips and evaluate the effect they have on your sleep. Then adjust accordingly. Learn more about the supplements and the habits that can help you.