In Pursuit of a proper night’s sleep
From around the age of 45 to 55 most women will experience the Perimenopause followed by Menopause Whilst many women are able to celebrate this next phase in their lives and are relieved at the end of a monthly cycle that’s punctuated with discomfort and murderous plotting’s, the rest of us endure years of unwelcome symptoms including anxiety, hot flushes, poor sleep patterns, hot flushes, mood swings, lack of focus and murderous plotting’s to name but a few. Not to mention hot flushes...
So, I thought I’d share some of my tips on getting a decent night’s rest, this is obviously topic du jour as currently there are so many things that can keep us awake at night as well as our menopausal malfunctions. Some of these you may have already tried and perhaps some you might not have thought of and would like to have a go at.
In an ideal world we should all be getting around 7 to 9 hours a night, sometimes just the thought of not getting a decent night’s rest can lead to a cycle of broken sleep, which if not tackled can lead to tiredness and headaches as well as a lack of energy and concentration during the day. I definitely suffer from brain fog, sometimes hardly knowing where the stairs are let alone deciding what I’m supposed to do when I get to the top of them!
As oestrogen levels deplete our magnesium levels can also be affected, magnesium allows our muscles to relax, how many times have you woken up with twitchy legs or shoulders that are really tense? Magnesium can be found in the health food aisle and taken as a supplement, but there are also several foods you can include in your diet which are high in magnesium, fortunately for us they include dark chocolate, nuts and avocados.
Here are a few tips and ideas that you might like to dabble with…..
● Try to have a regular bedtime ritual, getting ready for bed should be a relaxing and enjoyable time which includes taking care of your skin (gently massaging your favorite cream into your face and body will help you relax) also try to avoid too much screen time before bed.
● Include a long, warm bath as part of your bedtime routine, this will help your muscles relax and get your body to a warm temperature which is a sure way to help you to drop off. Adding bath salts laden with soothing essential oils such as Lavender and Jasmine to the water will smell gorgeous and luxury to that bit of Me Time.
● A herbal tea with ingredients such as Chamomile, Valerian or Lemon Balm can help you relax and unwind before bed.
● Include a Pillow Mist to your routine. An aromatherapy pillow mist is useful when spritzed on your sheets and pillow a few minutes before you jump into bed. Allow the blend of essential oils to help you drift off as you breathe in their relaxing aroma.
● A calm and uncluttered bedroom space is essential for a peaceful night, don’t underestimate the power of good interior design. Use relaxing colours, soft lighting and crisp cotton bed linen to enhance your sense of tranquility.
● Avoid too much alcohol, sweet or fatty foods and caffeine before bedtime. This is a pretty obvious one but worth reminding ourselves as we break off another chunk of Whole Nut……..or is that just me?
I hope you’ve found this a useful item. This isn’t an exhaustive list but hopefully there are a few tips that you haven’t yet tried.
Good night everyone.