(This article may contain affiliate links. My complete disclosure policy is sort of boring, but you can find it here.)
The kids are ultimately out of the house. All those years of interrupted sleep with kids, toddlers or teenagers. No one wakes us up these days. You would think we’d be sleeping like babies.
It’s not a joke. More than half of women between the ages of 35 to 55 cannot sleep because of the menopause problems. If you are not sleeping like a kid, here are 10 easy to implement tips that will have you clocking in more minutes of that precious slumber.
Insomnia Tips
1. Keep To A Regular Sleep Schedule
We are all heard this one before, but now without babies, it may be possible. Try to go to bed and wake up around the same time every-day. Just like kids, our sleep really benefits from routines. Going to bed on schedule and get up at the same time lets your biological clock do its work. Staying up late and sleeping in late on the weekends feels fine while you are doing it, but just puzzle your body.
2. Exercise
Try to get some healthy exercise every-day. Even walking is better than doing nothing. If you have a desk day job, remember to walk around every hour or run up a couple of flights of stairs. You will sleep better.
3. Sleep In Cool Room
Sleeping in a bedroom with lowered temperatures indicate your body that it’s time to sleep. Target for 60 to 67 degrees. Make your room as unlighted as possible while you are at it.
4. Avoid Alcohol And Spicy Food
Can you say indigestion? That glass of beer may lighten you and make you sleepy but it will disrupt your sleep.
5. Stay Away From Lights
Reduce use of your cell phone, tablet, TV and computer screen at night. The light from these items actually sends confusing signals to your brain and damage the hormone melatonin. Read or listen to some relaxing music instead. If you must use a screen, check out apps like NightShift for your iPhone, Twilight for your Android and F.lux for your computer which will stop you from being blinded by the light at night.
More Tips For Better Sleep
6. Block Out The Noise
Make use of a fan or a white noise machine. The white noise allows for a constant hum and consistent degree of sound all night so you aren’t startled by the occasional random sound. This really helps if you have pets with jingling label or a spouse who breathes stiffly. If your significant other snores buy a pack of earplugs.
7. Avoid The Nap, Especially In The Afternoon
Try your best to combat the temptation to nap after about 4 pm. Just hold on until bedtime for a more restorative, restful sleep. If you must nap, try a cappuccino!
8. Buy A Larger Bed
Just because I love my Cal King bed does not mean I love my partner any less. Individuals need room when they sleep to stretch out, roll over and adjust without interrupting their partner. I am all for togetherness, just not when I am sleeping.
9. Get Your Own Blanket
Now that I am in perimenopause, I love being able to throw off my wrappings in the middle of the night. My husband, however, is not so admiring when this happens. Separate blankets permit everyone to sleep the way they want, whether it’s accumulated like a burrito, or sprawled out on top of the covers.
10. Try A Sleep Remedy
I promise by Estroven. I purchase it at Costco. My OBGYN told me about it after doing nearly everything over the counter. I was declining with hot flashes at night. It works like a charm. You need to give it 6 weeks or so to initiate regulating your hot flashes, but I promise it’s worth it!
Bottom Line!
There you go, 10 easy ways to get quality sleep without the use of sleep pills. If you liked this post, please repin it and don’t forget to follow us on Pinterest for more helpful tips.
