TIRED OF BEING TIRED?

?? Struggling to fall asleep quickly or waking up in the middle of the night can be incredibly frustrating. A bad night’s sleep doesn’t just leave you feeling groggy and foggy; it impacts your productivity, relationships, decision-making, and long-term cognitive, mental, and emotional health. And the less you sleep, the worse it becomes.

During perimenopause, when our hormones are in a state of flux, this situation can get even worse. So, what can we do? Resorting to sleeping pills is an option for short term relief after weeks of not sleeping, but it may not be the best long-term solution.

?I experienced this firsthand last year during my difficult divorce in which after weeks of not sleeping properly, I needed something drastic so I took sleeping pills for 2 nights, and then once on a roll, I went back to the sustainable approaches I have always used.

Here are those science based approaches I myself use as much as possible, and like you, I am not perfect, so I don’t always manage it – but I can say my sleep is quite good.

Do’s for Better Sleep Quality:

1. Stick to a Sleep Schedule:?Go to bed and wake up at the same time every day, even on weekends—not always easy due to our social calendars, but try!
2. Create a Relaxing Bedtime Routine:?Engage in calming activities before bed, such as walking the dog, a short walk, washing the dishes (yes, this can be relaxing if you don’t resist the chore ??), listening to relaxing music, and taking a warm bath/shower – by the way, Netflix binging is not a relazing bedtime routine ;-)
3. Ensure a Comfortable Sleep Environment:?Keep your bedroom cool, dark, and quiet. Invest in a good mattress and pillows—turn your mattress over often.
4. Limit Exposure to Light Before Bed:?Avoid screen time at least an hour before bed—definitely no work emails or calls before bedtime in as much as possible!
5. Exercise Regularly:?Engage in regular physical activity but avoid intense exercise close to bedtime.
6. Watch Your Diet:?Avoid meals, caffeine, sugary drinks, and alcohol close to bedtime.
7. Manage Stress:?Practice relaxation techniques such as meditation and breathing techniques that support sleep - see my post for one of them.....

Don’ts for Better Sleep Quality:

1. Don’t Consume Caffeine Late in the Day:?Avoid caffeinated drinks in the afternoon and evening. I just heard of someone who was shocked because he couldn’t sleep well and he regularly drank 6 cans of coke a day ??.
2. Don’t Drink Alcohol Before Bed:?While you might feel you fall asleep fast, alcohol sedates you and robs you of sleep benefits.
3. Don’t Smoke or Use Nicotine Products:?Nicotine is a stimulant and can make it harder to fall asleep.
4. Don’t Rely on Sleeping Pills:?Use medication for sleep only as a last resort and under the guidance of a healthcare provider.
5. Don’t Stay in Bed if You Can’t Sleep:?If you’re unable to fall asleep, get up and do a relaxing activity until you feel sleepy.
6. Don’t Overdo It with Fluids:?Avoid drinking too many liquids in the evening to minimize nighttime trips to the bathroom.

To help you further, I have shared a video in a post demonstrating the 4-7-8 breathing technique, which is a simple and effective method to calm your mind and body, making it easier to drift off to sleep and at the end, the surprising benefits of sleep that go beyond rest.

You can also practice Non Sleep Deep Rest (NSDR) activities such as the breathing technique I share and other breathing practices. DM me if you want to know more about my transformational coaching programme that includes sleep

Check it out and give it a try tonight!

Sweet dreams and restful nights ahead!