Good night’s sleep……

During peri-menopause and menopause, it can be quite challenging for a woman to get a great night’s sleep. I have found that what works best for me can vary from night to night. However, having a simple routine that you follow each night can really make a difference.

Some key points to follow:

• Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
• Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing meditation.
• Limit Caffeine and Alcohol: Reduce intake of caffeine and alcohol, particularly in the hours leading up to bedtime, as they can disrupt sleep patterns.
• Exercise Regularly: Engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime. Walking can be a great way of keeping in shape, improves your digestion and also helps with a great nights sleep.
• Control Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Consider using blackout curtains and white noise machines if needed. I find listening to calming music right before bed can clear my mind and prepare me for sleep.
• Mindful Eating: Avoid heavy meals close to bedtime and consider light snacks if you’re hungry. The best bedtime snacks for menopause focus on stabilizing blood sugar to prevent middle-of-the-night awakenings, supporting muscle mass, and easing hot flashes. Some good choices would be:
  Greek Yogurt with Berries and Flaxseeds: Greek yogurt provides muscle-repairing protein and sleep-promoting calcium, while flaxseeds contain phytoestrogens that may help balance hormones and reduce hot flashes.
  Tart Cherries and Walnuts: This is a natural sleep aid combination. Tart cherries naturally contain melatonin, while walnuts provide magnesium and tryptophan to help you stay asleep.
  Apple Slices with Almond or Peanut Butter: The fiber in the apple keeps blood sugar stable, and the protein and healthy fats in the nut butter promote satiety so you don’t wake up hungry.
• Stay Hydrated: Drink enough water during the day, but limit fluid intake in the evening to reduce trips to the bathroom at night. I enjoy a warm cup of tea to unwind. My favorite is Yogi brand Kava Stress Relief tea. It contains no caffeine. Try some and see if it helps you unwind – https://amzn.to/3PKoOit
• Practice Stress Management: Use stress-reduction techniques such as yoga, deep-breathing exercises, or mindfulness to ease tension before sleeping. Meditation for 10 minutes before bed is a great way to clear your mind.
• Magnesium: Applying magnesium cream to the bottoms of my feet has really helped me not only get to sleep but stay asleep for the entire night. The brand I use can be found at this link – https://amzn.to/4uCLhNP

For avoiding anxious racing thoughts, jotting down in a journal can help before bedtime. Writing down any to-dos or worries helps release them from your mind.

Getting to sleep can be good, but then waking up in the middle of the night can be another issue to tackle during hormone fluctuations. Deep breathing techniques can help relax your mind and body.

Engage in slow, controlled breathing to signal relaxation to your nervous system: 

• Inhale through your nose for a count of 4.
• Exhale slowly through your mouth.
• Repeat this cycle for 5 to 10 minutes to calm an anxious brain. 

I have found the above tips very helpful while creating a serene and relaxing.

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