A Good Night's Sleep IS Possible
Does restful, rejuvenating sleep elude you?
Do you have a tough time getting to sleep each night?
Staying asleep all night long?
If so, you're not alone!
Lack of sleep or the inability to fall asleep is the top
energy-busters for plenty of women, especially those experiencing
perimenopausal or menopausal symptoms.
Missing out on your precious slumber makes you cranky and
groggy during the day AND it messes with your overall well-being. Your
body does the majority of its repair work with many restorative and
regenerative processes happening while you're sleeping.
Here are 5 simple strategies to help you catch more
Z'sss.
1. The Lightness of Being
With that rhythm, our cortisol rises early in the morning,
giving us an extra burst of energy. You'll experience this notably if
you've ever pulled an all-nighter.
As the sun comes up, your energy level rises. Your
system calms and begins to slow during the late afternoon as melatonin climbs,
preparing you for sleep.
Light is one of the biggest triggers for both of those
hormonal shifts so with that knowledge, create a bright light environment in
the morning and then dim the light levels in the evening.
PRO TIP: Reduce blue light exposure from screens at
least an hour before bed. Two is better.
2. Create a Sleep Environment
Where you sleep plays a major role in HOW you sleep.
Pay close attention to your sleep environment and set
yourself up for sleep success by making it as comfortable for sleeping as
possible.
An ideal sleep space should be dark, quiet, cool, and
stress-free. So go ahead and create an environment that's sleep-friendly
for you:
- Add black-out curtains or shades
- Invest in earplugs or a sleep mask
- Find pillows and blankets that you love
- Adjust your room temperature
- Perhaps it's time for a new mattress topper?
3. Limit the Liquids
What you drink and when you drink it can affect your sleep
quality.
If sleep eludes you and staying asleep is something you're challenged with, try limiting your caffeine intake after noon and aim to consume the majority of your liquids earlier in the day, and try limiting all drinks past 8 p.m. so you don’t have to wake up for a middle-of-the-night bathroom trip.
4. Tuck Yourself In (Like a Babe)
You likely shut off the TV an hour or so before, help them
with a bath, possibly read a book and ease them gently into their sleep.
Why should it be any different for you?
Design a regular sleep routine to follow each day so that you begin to prepare for your nighttime slumber.
Here's how:
- Start preparing to sleep at least an hour before the time you want to fall asleep
- Turn off all screens, turn off the TV
- Include your personal hygiene regimen (empty bladder, brush teeth, skincare...)
- Adjust your lighting and temperature for sleep comfort
- Practice something that calms your mind for 20-30 minutes - journal (brain dump, gratitude, intentions for the next day), prayers, meditation, visualization, reading, deep breathing... whatever works for you
- Lights out on schedule to enjoy 8 hours of sleep
THEN practice this same routine every night. Your brain will begin to crave this process as part of your transition to sleep and you'll find it easier to drift off to dreamland.
5. Schedule Your Bedtime Routine
Don't overlook this important step: schedule your
bedtime routine.
Map out what time you want to BE asleep by determining what
time you want to get up in the morning. Count 8 hours back from that
wake-up time and then begin your bedtime routine an hour or two prior to THAT
time - depending on what's included in your unique routine.
Really map it out. Allow time for each of the activities in
your bedtime ritual and plan accordingly. Studies indicate that optimal
cellular repair and regeneration occur between 11pm to 1am, so do your best to
actually be asleep by 11.
It may not happen immediately, but with practice and
creating a regular sleep routine, you'll be catching more Z's and enjoying more
restful sleep with the new noon.
A Gift For You
If you'd like some help organizing your schedule to incorporate a Sleep-Time Routine or Self-Care Strategy that's right for you, I'd be delighted to chat.
Andrea Raco, is a Certified Success and Life Enrichment Coach, Founder of Coach for Life, and Curator of Gold Key Club ~ a private community for women making a difference in the world with their unique talents and gifts.
