Aiming to bring better sleep to perimenopausal and menopausal women, with new advice from its resident sleep expert, Dr Sophie Bostock, about achieving more restful sleep at this stage of life. The tips come as Google searches for ‘Menopause Sleep Problems’ rise by 40% in the last year and the UK bed specialist highlights its latest iGel® range of temperature-regulating mattresses which have been endorsed by GenM as products that can help relieve night sweats. Get out of bed at the same time every day, even when you’ve had a poor night’s sleep. This anchors your body clock or circadian rhythm and means you will automatically start to get sleepy at the same time each night. Try not to worry if your sleep has been cut short; your recovery sleep is likely to be deeper the following night if you stick to your normal schedule. Secondly, regular exercise can help you fall asleep faster and stay asleep for longer. Movement is also a powerful antidepressant. As little as 30 minutes of moderate-intensity exercise can help you sleep more deeply. If you’re not used to exercise, get help from an exercise specialist to gradually build up your strength and fitness. Hot flushes are a consequence of the hormonal changes happening around the menopause. While not every hot flush (or night sweats) will wake you up from sleep, they are linked to increased arousal in the brain, leading to lighter sleep. Hard though it is, try not to get too frustrated if you do wake up since negative emotions such as anger or anxiety could make it even harder to get back to sleep. You could keep a fan in the bedroom, or sleep on a towel which makes it easier to change if you do end up drenched in sweat. Cutting back on alcohol and caffeine can also help some women to reduce hot flashes and night sweats. Hormonal changes can spark greater anxiety than normal. When we feel stressed or overwhelmed in the evening, it can interfere with the body’s natural production of melatonin Relaxation techniques such as progressive muscle relaxation, yoga, and mindfulness can all help switch off the stress response, and lead to more restorative sleep. The longer we stay awake, the more pressure to sleep we build up. If you don’t feel tired, do something relaxing until your eyelids feel heavy, and only then get into bed. If you’re feeling very fatigued, a short 20-minute nap after lunch can be a useful boost to mood and energy levels without interfering with nighttime sleep.
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Tuesday, December 3, 2024