Are you struggling to sleep? If you can’t fall asleep, lie awake for long periods of the night. Or if you wake up early and can’t get back asleep again, you aren’t the only one. Between menopause anxiety, hot flushes and night sweats it can be difficult to get the sleep you need. The good news is there are steps you can take to promote healthy bedtime habits.
Write a to-do list
Adults should aim for 6-9 hours of uninterrupted sleep each night, with the exact amount depending on the individual. If anxiety is making it difficult for you to achieve the hours you need try writing a to-do list for the next day. A to-do list can help you organise your thoughts and assist you in making your tasks seem more manageable.
Avoid caffeine and alcohol
Stimulants such as caffeine can significantly disrupt sleep. It is recommended that you don’t drink them within six hours of going to bed. If you crave a warm drink in the evening, opt for a herbal tea or a decaffeinated version of your favourite beverage. Alcohol can make you feel drowsy and help you fall asleep, but a couple of drinks can interrupt your natural sleep cycle. This can make you feel tired the next day. If you fancy a tipple replace it with a low alcohol or alcohol-free alternative.
Relax before bed
Turn off your phone at least one hour before bed. Our smart phones use blue light, which can reduce or delay the production of melatonin. This decreases our feeling of sleepiness. Instead of scrolling through social media or watching TV, do a relaxing activity such as having a bath, reading, or meditating. There are plenty of mindfulness apps such as Headspace and Calm that aim to improve sleep quality, reduce stress and anxiety and improve focus.
Comfortable sleep environment
Keeping your room dark, quiet, and cool is paramount to falling and staying asleep. If night sweats are troubling you, try putting a fan in your room with an icepack in front of it. This will circulate cool air around the room. Ensure you’re wearing light, lose fitting clothing and that your bed sheets are cotton. Cotton is a pure, natural, breathable material and should keep your body comfortable. Have a glass of water on your bedside table, along with Promensil Cooling Spray. Our Cooling Spray draws heat away from the skin, quickly and effectively reducing skin temperature and redness.
If your concerned about your sleep, speak to your GP or a registered sleep therapist.