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We’ve all been there —Staring at the ceiling, tossing and turning in bed, struggling to quiet your mind so that your body can relax and you can finally fall asleep…

And if you DO somehow manage to drift off, you wake up feeling tired and groggy.   And if you’re a woman going through menopause, you’ve been there more times than not! 

Not exactly the recipe for a productive, energized, and happy day.

Inability to sleep, whether difficulty falling asleep, or difficulty staying asleep, are common symptoms during menopause that have a detrimental effect on your hormone balance.

It’s time to take action and create a lifestyle that supports your sleep — so that your sleep can support YOU during the day.  

Habit #1- Go to bed and get up about the same time every day

Sticking to a regular schedule for both going to bed and waking up strengthens your body’s sleep-wake cycle, making it easier to fall asleep and stay asleep.

Keeping a regular schedule doesn’t just help your sleep.  It’s linked with numerous health benefits including alertness, cardiovascular and metabolic health, reduced inflammation,

and better mental health.

Make sure your bedtime is early enough so that you can get at least 7-8 hours of sleep.

Habit #2-Create a bedtime routine

Nothing says “bedtime” like a soothing routine you do every night.

But what means “soothing” to one person might mean something different to someone else.

That’s why it’s a great idea to come up with a custom routine that works for YOU, that you can start 30-60 minutes before bed. It will signal to your body that it’s time to settle down for a good night’s sleep.

Try reading, journalling, having a cup of herbal tea (chamomile is great!), getting your clothes ready and laid out for next day, a nighttime skin care ritual….anything that signals your brain it’s time for bed!

Habit #3-Limit your screentime before bed

This is a big one!   Too often we are on our devices until right up to bedtime.

The problem is, when you look at blue light, your body can respond by producing LESS melatonin at the exact time you need more of it — right before bed.

This can make it hard to fall asleep and even cut into the amount of time you spend in deep sleep.  

Studies show that both blue-light filtering glasses and/or using “nighttime mode” can help cut back on your exposure and reduce possible sleep issues.

Habit #4-Make sleep friendly food/drink choices

Eating a large meal too close to bedtime will definitely interfere with your sleep because your body is working to digest the meal.  You may experience heartburn or just inability to fall asleep. I  generally recommend not eating anything for at least an hour before bed, depending on your intake during the day.   If you are hungry before bed, definitely eat something but keep it balanced and light like a small bowl of yogurt or cottage cheese with berries, peanut butter on banana, or a chia pudding.   You can read about healthy snacks HERE 

Most experts recommend that you stop drinking coffee or other caffeine-heavy beverages at least 8 hours before bedtime because it can make it hard to fall asleep while also cutting back on how much quality sleep you get during the night.

And while you may fall asleep quickly after drinking alcohol, the quality of your sleep can take a serious hit. You may find yourself waking up, tossing and turning, or not getting enough deep sleep.

While it is important to stay hydrated throughout the day, drinking too much water before bedtime to can interrupt your sleep for bathroom visits, and interrupted sleep.   Try to stop drinking water at least an hour before you go to bed.   You can also have a small glass of water on your bedside table, and just take a sip if you wake up thirsty.   The point is to try not to get out of bed unless you absolutely have to!