Don’t underestimate the importance of sleep as you go through menopause. And yet it is one essential element of health that is often lacking during menopause because of several of the menopausal symptoms that interfere with good quality sleep. Sleep is not only crucial to offset the stress of menopause, it is also very healing and nourishing.
Not getting enough rest depletes your stress-coping hormones, and as they start to reduce you lose your ability to take care of life’s daily challenges with energy, confidence and optimism. Sleep is also essential for concentration, memory formation and the repair of damage to your body’s cells during the day. Here are some strategies to use to make certain your menopause care toolbox does not neglect getting good quality sleep.
I find it is helpful to group those strategies into three unique categories: conditions for premium quality sleep, lifestyle behaviours that affect sleep and nutritional options that affect sleep. Some of them may seem obvious, but it is sensible to look at these off the list as you read together to be sure that you’re not missing any of these points.
A new bed?
Beds weren’t supposed to last forever. It might be a costly strategy for improving your sleep, but in the future well worth it. I’ve been frustrated by the notion that we can’t return beds after we have tried them out at home, though I certainly understand the logic behind the policy. There are shops that do have a more liberal return policy and take a broad assortment of alternatives, so those are better places to shop.
Test out a mattress at the end of the day when you’re most likely to be tired. And lay around on every bed. Don’t be shy! There’s no right or wrong bed. It’s a personal choice, so don’t rush. And if you will need a new pillow, then get one. That’ll make a massive difference also.
More or less fresh air at night?
Another individual option. I prefer a great deal of fresh air. Some girls prefer using fans for flow or humidifiers and air filters for air quality management. Try various combinations and proceed from there. Do you have to sleep in a dark cave to break your best? Light sensitivity is crucial. If you find that early morning light gets you up to early, then you will do better to make a cave like surroundings. Are you sensitive to sound? Another interesting one. I know some women that can not sleep a wink without ear plugs. Again, it is what works for you. You want to rest nicely to feel and operate your best, so listen to what soothes you and what agitates you.
When’s the best time to exercise? Some women will have a more challenging time calming down after vigorous exercise. If you’re among these, be sure not to exercise for a few hours before bedtime. Also, notice what exercise choices you make, some could impact your ability to sleep otherwise. As an example, a cardio class in the gym may over energize you, yet a yoga course may set you in a perfect condition for your very best night’s sleep ever! Play around and try some different choices at different times and see what works best.
Most women find it hard going to sleep right out of a session of the pc. More and more information is surfacing about how interacting with digital devices affects our brains and psychological energy. I would strongly recommend that you wind down from any electronics (computers, TV, phone etc) a couple of hours before bed. How to use that time instead? Reading is quite relaxing, taking a bath, practicing some deep breathing works wonders, writing in a journal can be useful so delight in discovering for yourself what else works to put you in the mood for sleeping.
If you are someone whose mind easily wanders to what went wrong these types of thought, it will help to consider your daily life and ask yourself questions such as”What am I thankful for, what did I learn now, who did I help now and who assisted me?” Reflecting on what you have to be thankful for sets the tone for a restful nights sleep. The most obvious one here is caffeine. If you’re sensitive, then quit taking in caffeine early in the day. This might also take a while to work out but it’s vital. How large a meal can you eat before going to bed? For a number people, being in too much of a digestive condition will interfere with sleep.
If you have a sensitivity to certain foods, like wheat by way of instance, then you’ll wind up feeling stuffed up and congested before bed and that is not a fantastic idea. For some women, sugar and alcohol will keep them up and others can sleep just fine after eating them. Some girls can go to bed slightly hungry and others are uneasy feeling the least bit hungry. It all depends, but it’s vital to find what works for you. Also, notice how you feel in the morning when you awaken. If you have slept well and wake up feeling groggy, dehydrated, or have trouble getting up and getting going, then your nourishment daily before is the probable culprit.
Remember that getting a great night’s sleep is 1 key to coping with any menopausal symptom you might be experiencing. Create a checklist of those ideas I mentioned and begin to determine if any of them are affecting the quality of your sleep in a negative way. Do this and you will be sleeping soundly and feeling rested once more.