I can’t even begin to tell you what a good’s night rest means to me and my whole being. If I’ve had a good night’s sleep, I’ll wake up ready to take on the world. However, if I’ve only gotten about 4-5 hours of sleep, I’m no good to anyone. I might as well just hop on the couch, binge Netflix and call it a day! Now ladies, I won’t even touch the hot flashes and night sweats. Unfortunately for us, it is what it is. However, I’d like to share 10 tips that have helped improved my quality of sleep, not to mention help me reduce my overall stress, weight gain, and those peri menopausal stinkers.
Pillow Power: Upgrade your bedtime buddy and check your pillows. How many pillows do you sleep with? Having the correct size pillows will make all the difference on a night’s rest. Purchase pillows made with quality that’s filled with material that will give the pillow form, you want it to support your neck, lift your head and align your spine. Raised and stacked pillows are detrimental to your sleep and spine. Sleep with one pillow where the pillow reaches the tip of your shoulder and ear lobe.
Set a consistent sleep schedule: Aim for a regular bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. In order to make this stick, fall back 15 minutes every three days. Gradually over time you’ll get to the desired bed time and become your set schedule.
Create a sleep-friendly environment: Make your bedroom a sanctuary for rest. Keep it cool, dark, and quiet. I purposely took the TV out of my room so that I’m not up late watching TV. A nice quality memory foam, sheets, and comforter. Add an air purifiers or sound machine to your room. Air purifiers remove irritants from the air, and sound machines create more noise where it can actually help you hear less. Your bedroom is for sleeping and intimacy, so if there’s no intimacy happening, make it a rule to only sleep in your room.
Surround yourself with dark relaxing colors: Add more blues, greens and yellows to your bedroom to help wind down and relax your body. According to studies, these colors are found in nature and are very natural and grounded, making us feel more relaxed. So if you’ve got some red going on in your bedroom, I’d second think that paint coat, as ‘Red’ is linked to danger in nature.
Limit exposure to screens before bed: The blue light emitted by electronic devices can interfere with your sleep. Try to avoid screens at least an hour before you wake up and when you get ready to fall asleep. Decompress and put the phone down an hour before bed time. Instead, opt for a calming activity like journaling or listening to soothing music.
Ditch the caffeine and alcohol: Limit your consumption of caffeinated beverages like coffee, tea, and soda, especially in the afternoon and evening. Similarly, while alcohol may initially make you drowsy, it can disrupt your sleep later in the night. Granted you pass out from those 2 glasses of wine you had, but when you wake up, odds are you won’t feel very rested. Remember falling asleep quickly is not the same as having a good night’s sleep.
Manage stress: Find healthy ways to manage stress and worry that often keep us up at night. Engage in stress-reducing activities such as meditation, deep breathing exercises, or journaling before bed. If there’s something weighing heavily on your mind, try thinking about something that’s very detailed that you need to plan out: your meals for the week, a trip that’s coming up, new ideas for your business. Remove the emotion from your thoughts and add in the details to help you get lost in thought when it’s time to go to sleep.
Exercise regularly, but not too close to bedtime: Moving your body and getting in some exercise during the day promotes better sleep, but avoid intense workouts close to bedtime as it can leave you feeling energized. Aim to finish your exercise routine at least a few hours before bed to allow your body to wind down.
Watch what and when you eat: Avoid large, heavy meals before bed as they can cause discomfort and disrupt sleep. Additionally, certain foods can promote better sleep, such as foods rich in tryptophan (e.g., turkey, nuts, and seeds) and those containing magnesium (e.g., leafy greens, bananas).
Limit napping: While a short power nap can be all you need on any given day, excessive daytime napping can interfere with nighttime sleep. If you feel the need to nap, keep it to a maximum of 20-30 minutes and try to do so earlier in the day.
Get some sunlight into your eyeballs as soon as possible upon waking. There are specialised cells in your retinas that tell your brain to stop making melatonin (the sleep hormone) so you will naturally feel more awake. If you can’t get natural light, a SAD lamp is a useful device to get your hands on.
Listen, everyone’s body is different and unique, so it’s essential to find what works best for you. Experiment with these tips, listen to your body, and make adjustments as needed to create your personalized sleep routine. Sleep well!
