Lifestyle & wellbeing to help with sleepless nights and insomnia
To improve the quality of your sleep, raise energy levels during the day and do regular aerobic exercises. Exercising outside is even better. Sunlight helps in the production of the sleep-inducing hormone melatonin. Avoid energetic exercise three hours before bedtime to ensure it doesn’t impact on your ability to drop off.
Often anxiety during menopause can keep you awake - try relaxation techniques such as meditation, tai-chi, yoga stretches and deep breathing exercises to help de-stress – watch our YouTube vlog Yoga with Annie – Basic Stretching Exercises. Try each, to see what helps.
A 2016 Guardian article said ‘Simply playing relaxing music at bedtime can alleviate sleep disorders’. Listen to our Spotify Hot Flush Relaxation Music by clicking on the Spotify symbol at the top of this page.
An App to talk you to sleep
Clarity is a Mindfulness App designed specifically with menopausal women in mind. There's various mindfulness sessions with easy to follow techniques, to help you relax and breathe easier during specific menopause symptoms including sleeplessness, anxiety and night sweats. Find out more about the Clarity App here.
Not to be sniffed at!
Using essential oils in a burner, bath or on your pillow may make you feel calm and relaxed, helping you to fall asleep. Try: lavender, frankincense, cedar wood and bergamot oils. There are assorted pillow sprays promising calming aromas to help you sleep soundly. Check out our Hot Flush Loves on Love sleep? the best 5 pillow sprays to help you sleep.
Your feet have an impact on your body thermostat, warm feet in bed may help induce a good night's sleep, read our post; Why wearing socks in bed may help your menopause symptoms.
Tea contains less caffeine than coffee and is full of L-theanine, an amino acid, which plays a role in relaxation and can help you to sleep. Maybe avoid a strong builder’s tea late at night but it seems that a good cuppa can help. Otherwise, try caffeine-free herbal teas like chamomile and lemon balm. Make it yourself using loose leaf tea, such as Bird & Blend's Dozy Girl or try teabags produced by brands such as Twinings, Clipper, Whittard, and Pukka, marketed for helping you to sleep.
Check out our blog 10 tips on how to get to sleep and stay asleep.