Sleep Tips - My top tips for how to sleep better that you can start making the most of today
1. No screens at least one hour before bed. Phone and laptop screens can emit a blue light which interferes with our melatonin levels which regulate our sleep and dupes our bodies into thinking it is daytime. You can download an app called f.lux or at least switch your phone to night time mode where there is a warm amber and not a blue light. Also invest in some blue light glasses which are absolutely next on my own list.
2. Make your bedroom as dark as possible. Having struggled with the horrors of trying to sleep in night-shift mode I can certainly confirm this! Blackout blinds and curtains are the way forward. Darkness is a signal to your body to rest and triggers the production of melatonin, the hormone which helps regulates the sleep cycle.
3. Keep to a bedtime routine, or pathway to help your body's natural sleep rhythm. You are PREPARING your body for deep, restful sleep so help it by dimming the lights, having a warm bath (not hot) with magnesium flakes or a milky drink or camomile tea...find what works for you.
4. Limit your caffeine. For a lot of people caffeine can affect sleep quality, so if, like me you love your coffee and the culture of chatting with a friend over a flat white...then make midday your cut off rule for your last caffeinated drink. For some people coffee is still metabolising in the system for many hours after your last cup and the negative effects can include anxiety and sleep disruption.
5. Keep your bedroom cool at around 17c. Open a window if possible as your body needs a low core temperature for the optimum sleep mode.
6. Use an app such as Calm to unwind. This also has "Sleep Stories" featuring personalities with gorgeous voices such as Stephen Fry and Matthew McConaughey who will lull you into a peaceful slumber (oh go on then Matthew!)
7. Alcohol. I sometimes like a glass of wine at weekends too, but in terms of a healthy lifestyle alcohol can affect your sleep in a negative way. You may drop off because of the sedative effects, but the QUALITY of your sleep will really be compromised. So don't drink alcohol & especially close to bedtime if you want to feel chipper the next day.
Like everything we are all unique and it is finding what works for us as an individual. I read something recently where a woman said she treats her sleep pattern LIKE A JOB. I have definitely taken this on board and recommend you try at least some of these tips for a better night routine.
**Of course it goes without saying, the addition of menopausal symptoms can be a definite factor of poor sleep quality with hot flushes, anxiety and those dreaded night palpitations I talked about in a previous post. Some other tips reported to be useful...are using magnesium supplements or spray before bed , EFT or tapping, CBT (cognitive behavioural therapy), massage, reiki and acupuncture for relaxation. HRT can definitely be a factor in managing insomnia if this is due to fluctuating hormone levels. Speak to a menopause specialist if you need to.