Do not underestimate the importance of sleep as you go through menopause. And yet it's one essential element of health that's often lacking during menopause due to many of the menopausal symptoms that interfere with good quality sleep. Sleep is not only essential to offset the stress of menopause, it's also very nourishing and healing. Not getting enough rest depletes your stress-coping hormones, and as they begin to diminish you lose your ability to deal with life's daily challenges with vitality, confidence and optimism. Sleep is also important for concentration, memory formation and the repair of damage to your body's cells during the day.
Here are some strategies to use to ensure that your menopause self care toolbox doesn't neglect getting good quality sleep. I find it's helpful to group these strategies into three different categories: conditions for high quality sleep, lifestyle behaviors that affect sleep and nutritional choices that affect sleep.
1. Conditions:
Some of these may seem obvious, but it's wise to check these off the list as you read along to make sure you're not missing any of these points.
Do you need a new bed?
Beds were not meant to last forever. It may be an expensive strategy for improving your sleep, but in the long run well worth it. I've been frustrated by the idea that we cannot return beds after we've tried them out at home, though I certainly recognize the logic behind the policy. There are stores that do have a more liberal return policy and carry a wide range of choices, so those are better places to shop.
Test out a bed at the end of the day when you are likely to be more tired. And lay around on each bed. Don't be shy! There is no right or wrong bed. It's a personal choice, so take your time. And if you need a new pillow, get one. That'll make a huge difference as well.
Do you need more or less fresh air at night?
Another individual choice. I prefer lots of fresh air. Some women prefer using fans for circulation or humidifiers and air filters for air quality control. Try different combinations and go from there.
Do you need to sleep in a dark cave to rest your best?
Light sensitivity is important. If you find that early morning light gets you up to early, then you'll do better to create a cave like environment.
Are you sensitive to noise?
Another interesting one. I know some women who can't sleep a wink without ear plugs. Again, it's what works for you. You need to rest well to feel and function your best, so pay attention to what soothes you and what agitates you.
2. Lifestyle behaviors:
When's the best time for you to exercise?
Some women will have a more difficult time calming down after vigorous exercise. If you are one of them, make sure not to exercise for a few hours before bedtime. Also, notice what exercise choices you make, some may affect your ability to sleep differently.
For instance, a cardio class at the gym may over energize you, yet a yoga class may put you in a perfect state for your best night's sleep ever! Play around and try some different choices at different times and see what works best.
What do you do before bedtime?
Most women find it difficult going to sleep straight from a session of the computer. More and more information is surfacing about how interacting with electronic devices affects our brains and emotional energy. I would strongly suggest that you wind down from any electronic devices (computers, TV, telephone etc) at least a few hours before bed. How to use that time instead?
Reading is very relaxing, taking a bath, practicing some deep breathing works wonders, writing in a journal can be helpful so enjoy discovering for yourself what else works to put you in the mood for sleep.
If you're someone whose mind easily wanders to what went wrong today kinds of thought, it will help to think about your day and ask yourself questions like "What am I grateful for, what did I learn today, who did I help today and who helped me?" Reflecting on what you have to be grateful for sets the tone for a restful nights sleep.
3. Nutritional choices:
The most obvious one here is caffeine. If you are sensitive, then stop taking in caffeine early in the day. This may also take some time to figure out but it's important.
How big a meal can you eat before going to bed?
For some of us, being in too much of a digestive state will interfere with sleep.
If you have a sensitivity to certain foods, like wheat for example, then you'll end up feeling stuffed up and congested before bed and that's not a good idea. For some women, alcohol and sugar will keep them up and others can sleep just fine after eating them. Some women can go to bed slightly hungry and others are uncomfortable feeling the least bit hungry.
It all depends, but it is essential to find what works for you. Also, notice how you feel in the morning when you wake up. If you've slept well and wake up feeling groggy, dehydrated, or have a hard time getting up and getting going, then your nutrition the day before is the likely culprit.
Remember that getting a good night's sleep is one key to coping with any menopausal symptom you may be experiencing. Create a checklist of these ideas I mentioned and start to see if any of them are affecting the quality of your sleep in an adverse way. Do this and you'll be sleeping soundly and feeling rested once again.
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