As we fall back with the seasonal time change, sleep can become a challenge for many, especially for menopausal women. Between the shifts in daylight, hormonal changes, and the mounting pressures of the holiday season, sleep can feel like an elusive dream. Here are 10 tips to help you find peace and get back to sleep when insomnia strikes.
Why Menopause Disrupts Sleep
As estrogen and progesterone levels shift during menopause, the body’s sleep-wake cycle can become unbalanced, leading to difficulty falling asleep, staying asleep, or getting quality rest. Night sweats, anxiety, and hot flashes often worsen these disturbances, making it hard to enjoy a good night’s sleep.
Fall-Friendly Tips for Insomnia Relief
1. Stick to a Regular Sleep Schedule
With shorter days and longer nights, a consistent bedtime and wake-up time takes the restlessness out of time change shock. Tr to go to bed at the same times each day. This routine will help train your internal clock and encourage better sleep (at least until next time change).
2. Wind Down Routines Are A Must
Set yourself up for a peaceful night by creating a wind-down routine. This could include dimming the lights, reading a book, or enjoying a warm cup of caffeine-free herbal tea. A consistent routine helps signal your body that it’s time to rest. I used my kindle and have it set perfectly for nighttime reading.
3. Reduce Exposure to Screens
Blue light from phones, tablets, and TVs can interfere with your body’s natural sleep signals. Try setting an alarm to remind yourself to “power down” an hour before bed. If you do wake up in the night, avoid reaching for your phone—its brightness and stimulation can keep you awake.
4. Ease Stress Naturally
It’s important to manage stress that may contribute to sleep problems. Take a few moments each night to breathe deeply, Focusing on your breath can be a powerful way to calm your mind and ease back into sleep. Techniques like the 4-7-8 method (inhale for 4 seconds, hold for 7, and exhale for 8) help relax the nervous system and reduce stress hormones, making it easier to drift off.
5. Use Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and then relaxing each muscle group, starting from your toes and working up to your head. It helps release physical tension and allows your mind to focus on sensations rather than racing thoughts.
6. Create a Comforting Environment
With the change in weather, make sure your bedroom is cozy but not too warm. Use breathable bedding to avoid night sweats, and keep the room at a cool temperature—around 65°F (18°C) is ideal for sleep. A comfortable, dark room encourages a restful sleep environment.
7. Try Aromatherapy for Calming Scents
Essential oils like lavender, chamomile, and valerian root can have a soothing effect. Use a diffuser or dab a small amount on your pillow for a subtle fragrance that promotes relaxation and calm.
8. Adjust Your Internal Clock with Daylight Exposure
The end of daylight saving time can throw off your body’s rhythm. Help your body adjust by exposing yourself to natural daylight in the morning. This helps reset your internal clock and encourages a natural sleep-wake cycle.
9. Journal Away Holiday Stress
As the holiday season ramps up, stress can feel unavoidable. Try journaling before bed—write down what’s on your mind, from to-do lists to personal reflections. This can help declutter your mind, allowing you to rest without the weight of worries and reminders swirling in your head.
10. Consult a Professional for Persistent Issues
If menopausal insomnia persists and starts impacting your daily life, reach out to a healthcare professional. Sleep-focused treatments, therapies, or prescribed aids can be tailored to your needs, offering effective solutions that align with your menopause journey.
By incorporating a few of these techniques into your routine, you can ease some of the stress and discomfort that come with insomnia, time changes, and holiday or end of the year related stress. Quality sleep isn’t a luxury—it’s essential for your health, happiness, and well-being.
Final Thoughts
Sleep disturbances are common, especially with the added demands of menopause and the season. Meanwhile, these small shifts can help you reclaim your nights and enjoy a peaceful night.
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