The Sleep Conundrum: Why Counting Sheep Won’t Cut It
Ah, sleep. That elusive, sometimes mythical state of rest we once took for granted before hormones, hot flushes, and a to-do list the length of the M1 came along. If you’re feeling more exhausted than a mum at soft play on a Saturday morning, you’re not alone. But here’s the kicker: quality sleep isn’t just a luxury—it’s a non-negotiable for your health, sanity, and ability to function without snapping at innocent bystanders.
Why Sleep Matters (and No, It’s Not Just Beauty Rest)
Sleep is the unsung hero of menopause wellness. It’s when our bodies repair, our brains detox, and our hormones (hopefully) reset. Poor sleep isn’t just about feeling groggy—it’s linked to weight gain, increased stress, brain fog, and a temperament that could frighten a small dog. And let’s not even start on the impact on skin—who needs expensive creams when sleep can do half the job for free?
But the cruel irony? Just when we need sleep the most, menopause often makes it harder to get. Hot flushes, night sweats, anxiety, and waking up at 3 a.m. for no good reason—sound familiar? If your body clock has decided it’s more of a sundial these days, it’s time to take back control.
The Secret Sauce to Better Sleep: Sleep Hygiene
Good sleep isn’t just about going to bed at a reasonable hour and hoping for the best. It’s about setting yourself up for success. Think of it like skincare—consistency is key, and a few small changes can work wonders.
1. Ditch the Doom scrolling
If you’re lying in bed at night, scrolling through the news or stalking your ex’s holiday pics, you’re essentially telling your brain, “Stay awake! This is all very important!” Blue light from screens messes with melatonin (the sleepy hormone), so switch to a book, a podcast, as even night mode stimulates your mind when scrolling.
2. Cool it Down
Menopause can make you feel like you’re sleeping in a sauna, so make your bedroom a haven of cool, calm tranquillity. Keep the temperature around 18°C, invest in breathable bedding, and, if necessary, sleep with a fan or cooling pad.
3. The Caffeine Curfew
If you’re guzzling coffee like it’s a lifeline, it might be time to cut back. Caffeine has a half-life of up to six hours, meaning that post-lunch flat white might still be buzzing around your system at bedtime. Try swapping your afternoon cuppa for herbal tea—chamomile, valerian, or even a cheeky peppermint. As even green tea has caffeine.
4. Alcohol: The Sleep Frenemy
A glass of wine might make you feel drowsy, but it wrecks sleep quality. If you find yourself waking at 3 a.m. with a racing heart, your nightcap could be the culprit. Save the Sauvignon for weekends and opt for a calming nighttime drink instead.
5. Move More, Sleep Better
Exercise isn’t just for fitness—it’s one of the best ways to improve sleep. Just don’t do an intense HIIT session right before bed unless you fancy lying there wide awake, contemplating life’s mysteries. Exercise warms your body for 3 hours after your have finished.
6. Routine, Routine, Routine
Your body loves routine. Going to bed and waking up at the same time every day (yes, even on weekends—sorry!) helps regulate your internal clock. Wind down with a bedtime ritual—think warm bath, gentle yoga, or journaling your worries away.
The Takeaway? Prioritise Your Sleep Like You Prioritise Your Skincare
Good sleep isn’t a luxury; it’s a necessity. Small changes can lead to big improvements, and you deserve to wake up feeling refreshed rather than resembling a sleep-deprived zombie.
So, start tonight: ditch the screens, cool the room, sip some herbal tea, and embrace the power of sleep. Your body (and everyone who has to deal with you before your morning coffee) will thank you for it!