Sleep Hygiene
Having trouble sleeping… waking up and cannot get back to sleep… waking unrefreshed?
Is this your experience? I have certainly struggled with sleep at various times in my life. Research has shown that during perimenopause and menopause many women experience sleep issues and below I have listed some tips that may assist.
What is Sleep Hygiene?
Sleep hygiene’ is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties.
Good sleep hygiene as an important part of treating insomnia, either with other strategies such as medication or cognitive therapy or alone.
Sleep Hygiene Tips
Get regular. One of the best ways to train your body to sleep well is to go to bed and get up at the same time every day, even on weekends and days off! This regular rhythm will make you feel better and will give your body something to work from.
Sleep when sleepy. Only try to sleep when you feel tired or sleepy, rather than spending too much time awake in bed. Get up and try again. If you haven’t been able to get to sleep after about 20 minutes or more, get up and do something calming or boring until you feel sleepy, then return to bed and try again. Sit quietly on the couch with the lights off (bright light will tell your brain that it is time to wake up) or read something boring. Avoid doing anything that is too stimulating or interesting, as this will wake you up even more.
Avoid caffeine and nicotine. It is best to avoid consuming any caffeine (in coffee, tea, cola drinks, chocolate, and some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed. These substances act as stimulants and interfere with the ability to fall asleep.
Avoid alcohol. It is also best to avoid alcohol for at least 4-6 hours before going to bed. Many people believe that alcohol is relaxing and helps them to get to sleep at first, but it interrupts sleep quality.
Bed is for sleeping. Try not to use your bed for anything other than sleeping and sex, so that your body comes to associate bed with sleep. If you use bed as a place to watch TV, eat, read, work on your laptop, pay bills, and other things, your body will not learn this connection.
Blue light. Limit the use of technology from phones to e-readers and tablets at least one hour prior to bed or use a blue light blocker on the screen or blue light blocker glasses.
Sleep rituals. You can develop your own rituals of things to remind your body that it is time to sleep – examples can be to do relaxing stretches or breathing exercises or meditation for 15 minutes before bed each night, or sit calmly with a cup of caffeine-free tea.
Bath-time. Having a hot bath 1-2 hours before bedtime can be useful as it will raise your body temperature, causing you to feel sleepy as your body temperature drops again. Research shows that sleepiness is associated with a drop-in body temperature.
No clock-watching. Many people who struggle with sleep tend to watch the clock too much. Frequently checking the clock during the night can wake you up (especially if you turn on the light to read the time) and reinforces negative thoughts such as “Oh no, look how late it is, I’ll never get to sleep” or “it’s so early, I have only slept for 5 hours, this is terrible.”
Movement. Regular movement is a good idea to help with good sleep, however, try not to do strenuous exercise in the 4 hours before bedtime. Morning walks are a great way to start the day feeling refreshed!
Nourishment. A healthy, balanced diet will help you to sleep well, but timing is important. Some people find that a very empty stomach at bedtime is distracting, so it can be useful to have a light snack, but a heavy meal soon before bed can also interrupt sleep. Some people recommend a warm glass of milk, which contains tryptophan, which can act as a natural sleep inducer.
No naps. It is best to avoid taking naps during the day to make sure that you are tired at bedtime. If you can’t make it through the day without a nap, make sure it is for less than an hour and before 3pm.
The right space. It is very important that your bed and bedroom are quiet and comfortable for sleeping. A cooler room with enough blankets to stay warm is best, and make sure you have curtains or an eye-mask to block out early morning light and earplugs if there is noise outside your room.
Keep daytime routine the same. Even if you have a bad night sleep and are tired it is important that you try to keep your daytime activities the same as you had planned. That is, don’t avoid activities because you feel tired.
If you are still experiencing sleep issues after trying some of these tips, book a consultation with me and together we can assess what part of your lifestyle may be interfering with your sleep.