Where Have You Gone, Sleep? Tips for Menopausal Women to Reclaim Restful Nights

Adequate sleep is essential to maintaining a healthy body and mind.

During sleep, the body undergoes critical repair and restoration processes that are vital for maintaining optimal health. Therefore, it is crucial to prioritize getting enough quality sleep every night for overall health and wellness.

While over-the-counter sleep aids like melatonin can be helpful, they are not a long-term solution.

Implementing the following evidence-based strategies can significantly improve both the quality and quantity of your sleep.

Start by tracking your sleep, using this Sleep Diary from the National Sleep Foundation (NSF). Download the NSF Sleep Diary. Research shows that tracking an activity you want to improve or change increases the likelihood that you will experience success.

Avoid watching television or using electronic devices (smartphones, tablets, and computers) at least an hour before bed. These devices emit blue light, which can disrupt your natural sleep-wake cycle (circadian rhythm) and interfere with the production of the sleep hormone melatonin, making it difficult for you to fall asleep.

Consider removing television and electronic devices from your bedroom if you currently have them there. If you must have your smartphone in your bedroom, place it away from your bed.

Establish a consistent bedtime schedule by going to bed and waking up at the same time daily.

Creating a bedtime routine can be an effective way to calm your mind and body ready for bed such as:

Take a warm bath with essential oils or Epsom salt
Diffuse your favorite essential oils that promote sleep such as Lavender, serenity, or Cedarwood about 30-60 minutes before bed. Use a spray bottle, combine several drops of Lavender or serenity with water, and spritz your pillow.
Apply lavender or serenity oils to your pulse points (e.g. wrists, back of neck, bottom of feet) right before bed.

Maintain a comfortable temperature in your bedroom and keep it as quiet as possible.

Incorporate regular exercise as part of your daily routine but not close to bedtime.

Avoid eating large meals or caffeinated drinks (found in many coffees, teas, and chocolate) late in the day or close to bedtime.

Be mindful of your alcohol consumption as alcohol can make falling asleep more difficult, even in small amounts.

Let me know if you have tried any of these strategies and what has worked or hasn't worked for you.

In Good Health,

Deon

DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and a broader understanding to my readers. Always seek the advice of your qualified healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.