Is sleep sacred to you?
It is to me. It is so important to me that I’ve become a little obsessed with it.
I have done a sleep course, I’ve read books about sleep and listened to Ted Talks and podcasts on sleep. I have tracked my sleep using Oura Ring since 2018 and been optimizing it ever since.
I’ve even gone so far as to include good sleep as a criterion for a life partner for me – as a single woman I wanted to find a guy I could sleep well with (update: I did!).
Perimenopause really screwed with my sleep, and given how critical a good night’s sleep is to being able to function while you’re awake, I got even more interested in good sleep habits.
As you can imagine, over time I’ve learned a trick or two about how to get better sleep, and I wanted to share them with you in case you’re struggling with sleep issues:
Daily Habits that promote better sleep
Keeping a regular sleep schedule: getting to bed and waking up at about the same time each day. Yes, I mess it up on weekends when I go out with my friends on Saturday nights, but the rest of the time, I am pretty good.
Avoid heavy meals before bed: While meals close to bedtime don't affect your ability to fall asleep, they do affect how well your body recovers during sleep.
No glass of wine to unwind after work: because alcohol affects your precious deep sleep which is when your body repairs itself, builds muscle, consolidates memories, and flushes out harmful waste products.
No caffeine after 3 PM: seriously. I know a ton of people who say it does not affect them, but how many of them don’t use some sleep aids?
No screens before bed: I know, I know. Everyone hates this one. But at least skip the work emails and news and opt for some light comedy (my current favorite is Friends).
Workouts affect your sleep:
No high-intensity workouts after 6 PM: Those hard workouts can really do a number on your ability to wind down before bed. So HIIT and SIT workouts should be scheduled earlier in the day. I do lift weights in the evening, but I incorporate breathing exercises into my cool-down.
Breathing exercises after workout: If you do an afternoon (or evening) workout, doing box breathing or 2 counts in + 4 counts out breathing brings your body out of fight-or-flight mode. And if you can do this lying down (like savasana in yoga). And this is a great practice also after a morning workout so you don't 'crash' a couple hours later.
Pills that can help to sleep better in menopause
Hormone Replacement Therapy: I have gotten a lot of relief from my menopause symptoms with HTR. Of course, it’s not for everyone, but if you’re curious, I encourage you to talk to a doctor who specializes in menopause (note: not all gynecologists do!!).
Magnesium: I originally started taking magnesium for muscle cramps, but it also helps with sleep better in menopause so take it just before bed.
Melatonin: Works for some, not for others. For me, it lets me fall asleep. Before melatonin, I would just lie awake for hours - waiting for sleep to come.
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