Sleep is so essential these days. Most people just don’t get enough of it. And it is not just the amount of sleep but also the quality of sleep that is important. For years I have had issues with sleeping. Not only with falling asleep but also staying asleep. Sometimes I still have periods when my sleep is deprived, but these days I am able to manage it better. Insomnia is something that women have to deal with more than men. And it often occurs during the menopausal years.
Here are some tips to improve your sleep:
1. Go to bed early. Try to sleep before 10 pm. From 10 pm to 2 am is the period your body is restoring and producing growth hormones. If you stay up late, you miss this healing period for your body and also you can get over your sleep and it will be more difficult to sleep later on. Of course everyone is a bit different and also different seasons and shift work doesn’t always makes this possible.
2. Sleep in a dark room or wear an eye mask. Even better start an hour before going to bed to turn off bright light and stick to candles and such or dim the lights. Make it cave like. Your body will start to produce more melatonin which helps you to fall asleep.
3. Eat early, at least 3 hours before going to bed and preferably not a huge meal. The same is for alcohol. Don’t use alcohol just before bed. I may help you falling asleep but it will effect the quality of your sleep. Drink the alcohol with your dinner and then stop or don’t drink at all.
4. The temperature of the bedroom is also important and can be challenging if couples prefer different temperatures. Find a solution which works for both.
5. The last half hour to an hour before going to bed, stop watching TV, your phone etc. Listen to relaxing music, read a book. Take a bath or shower. You can do some meditation. Write in your journal how your days was and anything that is on your mind. You can also do that lying in bed and review your day from the end to the beginning in your mind. In that way you don’t have to process it during the night.
6 Keep a notebook and pen next to do your bed. Anything that comes up in your mind with chores you need to do or great ideas, write them down and turn back to sleep. Otherwise you keep yourself awake trying not to forget them.
7. Herbal tea’s like camomile and special tea mixes for sleep are great to take an hour before bed.
8. Give your feet a warm oil massage. They have done a great job all day. This will help to unwind the body and relaxed the nerves. It also improves blood circulation and help with a more restful sleep.
9. Magnesium is known for it’s relaxing qualities and it is good to take in one hour before bed. If you take a bath you can put Epsom salt in the bath. You can also use a magnesium external spray after a shower. It’s also great if you still feel your muscles after doing exercise.
10. Ashwaganda is a medicinal herb native to India and North Africa. It helps with treating insomnia and it also reduces stress and lower cortisol levels. Consult with a natural health practitioner regarding usage and dosage.
I hope these tips were helpful. Sweet dreams.