How To Improve Your Sleep During Perimenopause
Do you find it difficult to get to sleep and wake early? Perimenopause and menopause could be making your sleeping difficulties worse.
This is because menopausal decline of estrogen contributes to disrupted sleep by causing menopausal symptoms from hot flushes and sweats (vasomotor symptoms) to anxiety and depressed mood; anxiety leading to difficulty getting to sleep, and depression leading to non-restorative sleep and early morning wakening.
Achieving better sleep can lead to many health improvements and reduction in your menopausal symptoms. This list of suggestions for better sleep is not meant to be implemented in its entirety. Instead, pick three to four changes to implement to improve sleep quality.
Minimise or avoid stimulants
Avoid alcohol (wine, beer, and hard liquor) within 3 hours of bedtime.
Avoid caffeine-containing beverages or foods after 2 pm; if sensitive to caffeine, avoid it after 12 noon. (These include Pepsi, Coke, energy drinks, tea, coffee, lattes, and chocolate; coffee- or espresso-containing ice creams or desserts).
Avoid over-the-counter decongestant cold medicines at night.
Avoid highly processed sugary foods.
Some medications may have stimulating effects. Consult your pharmacist and doctor to determine whether any of them might be contributing to sleep problems. Do not discontinue them without permission from your doctor.
Complete any aerobic exercise before 6 pm (or at least 3 hours before bedtime).
Night time tension and anxiety
Avoid anxiety-provoking activities close to bedtime.
Avoid watching the news before going to bed.
Avoid reading stimulating, exciting materials in bed.
Avoid paying bills before bed or checking your financial reports or the stock market before bedtime.
Avoid arguments before bedtime. Try to achieve some action plan or resolution of a discussion or argument before trying to go to sleep.
Avoid repeated negative judgments about the fact that you are unable to sleep.
Use positive self-talk phrases regarding your ability to relax and fall asleep: “I can fall asleep”, “I can relax”.
Try writing in your journal any disturbing thoughts that are running through your mind.
Schedule a time within the next few days to deal with whatever is troubling you. If you are having trouble managing your concerns for more than a few weeks, consult your healthcare provider for treatment suggestions or a counselling/ therapy referral.
There are many relaxing yoga or stress reducing mindful breathing apps and videos available to help you find a relaxing bedtime ritual that works for you.
Sleep planning and preparation
Plan your sleep by putting it into your schedule; plan for 8½ to 9 hours in bed.
As much as possible, go to sleep and wake up at the same time each day. This will help train your biological clock.
Begin prepping for bedtime 30 minutes before getting in bed.
Avoid getting in bed after 11pm as late-hour sleep is not as helpful as earlier sleep.
Avoid late afternoon or evening naps.
Avoid naps longer than 45 minutes, unless you are sick or quite sleep deprived.
Avoid large meals or spicy foods before bed.
Finish all eating 3 hours prior to going to sleep.
Avoid drinking to much water before bedtime as this will wake you up during the night to go to the toilet.
Take a hot aromatherapy bath — raising your body temperature before sleep helps induce sleep. A hot bath may relax muscles and reduce tension. Add 1-2 cups Epson salts (Magnesium sulfate), 1⁄2 to 1 cup baking soda (sodium bicarbonate which is alkalizing to a stressed-out acidic body). and 10 drops lavender oil (helps lower cortisol levels).
Strategies to use with trouble falling asleep or staying asleep
Don’t stay in bed more than 20-30 minutes trying to fall asleep. Leave your bedroom and go to a relaxing room other than the bedroom and read or do a relaxation technique (e.g., meditation). Consider reading a good neutral book under low light to help with falling asleep.
If using a tablet or phone for reading, make sure they are in the night time setting and brightness is as low as possible.
If using a light, don’t use a table lamp. Instead use a small light that only illuminates the reading material.
If you awaken early because of light, put a dark covering over your eyes.
If you awaken early because of recurrent thoughts, try writing them in a journal. If this does not help, consider counselling. Depression might be a factor.
Light, noise, temperature and environmental issues
Turn down the light in the bathroom and in rooms you are in 15 minutes before going to bed.
Decrease the light in your bedroom by using a dimmer or a reading light with a dimmer.
Consider using amber glasses for at least 30 minutes before bedtime to reduce light exposure.
Use dark window shades or consider a set of eye shades or a black covering for your eyes when trying to sleep or if you awaken too early because of light.
Decrease irritating noises in your space by closing windows, using ear plugs, or using a white noise generator or a HEPA air filter.
Turn off or remove any appliances or clocks that make noise.
Make sure your sleeping area is the correct temperature range (not too hot or too cold).
Avoid sleeping near electro-magnetic fields. Try to have your head at least 8 feet away from electromagnetic fields, if possible. Possible sources of electromagnetic fields include electrical outlets, clock radios, stereos, cell phones, computers and monitors. Consider moving these devices or moving your bed or your position in the bed.
Avoid sleeping with an electric blanket on. Instead, turn on blanket when prepping for bedtime then turn it off when getting into bed.
Bedding and pillows
Consider replacing your pillows with hypoallergenic pillows. Use ultrafine allergy pillow and mattress covers.
Wear loose clothing to bed. Clothing made of natural fibres, like cotton, is usually best.
Use a cooling blanket is made from a breathable bamboo fabric that is cold to the touch and will help keep you cool throughout the night as you sleep. If you suffer from night sweats or hot flashes,
Consider using a “side sleeper” pillow for under your neck when sleeping on your side
Consider using a body pillow to hug and put between your knees to align your back and shoulders at night.
Use a weighted blankets which uses deep pressure stimulation, which is thought to stimulate the production of a mood-boosting hormone (serotonin), reduce the stress hormone (cortisol), and increase levels of melatonin, the hormone that helps you sleep. This may help improve overall sleep quality.
Roll backwards at a slight angle onto a body pillow if you have hip bursitis or shoulder pain.
Sleep on the highest quality bed linens you can afford.
Supplements and light therapy
Discuss with your Nutritional Therapist whether any supplements may be of benefit to you.
Establish an evening herbal tea habit, such as lemon balm, camomile and passionflower, to support relaxation and sleep onset.
Consider ½ hour exposure to a blue or 10,000 lux bright light (first thing in the morning).
I hope these guidelines help you on the way to a better nights sleep. If you would like more individual help please feel free to book a complementary call with me and we can discuss your health needs further and get you back to feeling great again. You can book via the below link.
