Section 2: Establishing Good Sleep Habits
Everyone’s approach will be different, but some general habits are foundational to any good sleep plan. Here are some basic guidelines for improving and maintaining quality sleep:
Lose the Snooze – Get out of bed as soon as your alarm goes off. Drink a glass of water, get natural sunlight to reset your circadian rhythm, breathe fresh air, and exercise or stretch.
Cut the Caffeine and Alcohol – End caffeine consumption after lunch, and no alcohol consumption at least 4 hours before bed.
Mind What You Eat – A protein and nutrient-rich diet that includes whole grains, fruits and vegetables contributes to your overall wellbeing. You should avoid heavy/spicy foods at least 3 hours before bed.
Move Your Body – Regular exercise can help people experiencing menopause fall and stay asleep. You should not take part in strenuous exercise within 2 hours of going to bed.
Relax Before Bed – Do something that relaxes you every night before bed. A consistent bedtime routine will signal to the brain and body that it is time for sleep.
Some relaxation activities and techniques may include:
- yoga stretches
- aromatherapy
- meditation or deep breathing exercises
- journaling
- reading a non-digital book
- listening to relaxing music
Ditch the Electronics – One hour before bed, set an alarm to signal that sleep time is approaching. From this point on, lights should be dimmed in the home, and all electronics should be turned off. All electronics should be charged outside of the bedroom.
Create a Comfortable Sleep Surface – Invest in a comfortable mattress and pillows, as well as soft sheets. Your sleep surface is not an area you should skimp on, as uncomfortable sleep surfaces will decrease sleep quantity and quality.
Dark, Quiet, and Cool – You should sleep in a dark, quiet, and cool bedroom. Use blackout shades and white noise to keep it dark and quiet. Keep the bedroom temperature between 60° and 68° Fahrenheit.
Consistency is Key – Follow a consistent sleep schedule – go to bed and wake up – at approximately the same time each day. Our bodies thrive on consistency and a consistent sleep schedule promotes healthy sleep.
It’s important to accept and respect the importance of sleep and make it a priority in your life. Once sleep becomes a priority, it is easier to change your daily habits so that you can sleep better at night.