Going through the menopause can change a number of lifestyle factors, including your emotions, your mental health and your bodily functions. So, when entering a natural period of change, it is more important than ever to make sure we are getting adequate rest.
We asked leading sleep therapist and author of Fast Asleep Wide Awake, Dr Nerina Ramlakhan, to share her advice on what we can do to make sure we get a good night’s sleep during the menopause…
1. Deal with your stress
This can be a time of life when everything hits at the same time – children growing up, parents growing down, relationship challenges. Ensure that you have good support in life, including good nutrition and exercise and people you can laugh and cry with.
2. Avoid over-indulging in stimulants
Caffeine, alcohol and refined sugars over-rev the nervous system and can keep us awake at night – however tempting they are to indulge in during the day.
3. Investigate natural therapies to support your nervous system
Regular treatments such as craniosacral massage, acupuncture, reflexology and aromatherapy massage can calm the body and the mind and provide a well-needed moment of rest which will, in turn, help you sleep at night.
4. Avoid excessive use of technology before bedtime
And especially in bed. This again overheats the nervous system and suppresses our sleep-inducing hormones.
5. Slow down and rest
This might seem counterintuitive if you’ve got a lot on your plate but it’s important to honour the change in your body’s rhythms at this time and allow yourself to rest. This might mean the occasional power nap mid afternoon (no more than 20 minutes) or having a bath with essential oils.
6. Make time for laughter
Don’t forget the things that nourish your spirit. This is especially important in the menopausal and post-menopausal years when our hearts are especially open, hormone balance is changing and emotions can run riot.
7. Stop being a perfectionist
It’s ok to delegate. If you need to, ask your partner and family to help as much as possible.
8. Wear thin layers to bed
Instead of your cosy pyjamas, wear a number of thinner layers so that during a night, if you feel too hot, you can quickly take one off and release some heat without feeling cold.
