6 Ways to Reduce Insomnia

Insomnia isn’t something new for menopausal ladies.

Those nights when you can’t fall asleep despite how tired you are.

Or those nights where you wake up in the middle of the night and lie awake for hours, anxiously watching the clock, counting down the hours before your alarm rings.

If that’s you, don’t worry.

You’re not alone.

But fortunately, it’s not all doom and gloom.

There’s little habits that you can add to your daily night routine to reduce this sleep draining monster.

Here are 6 tips on beating this menopausal insomnia:

1. Wake up at the same time each day

It is tempting to sleep late on the weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.

2. Eliminate caffeine 

The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. 

3. Do not eat or drink right before going to bed

Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. Also, drinking a lot of fluids prior to bed can overwhelm the bladder, requiring frequent visits to the bathroom that disturb your sleep.

4. Make your sleeping environment comfortable

The simplest tip out of all.  Make sure the temperature, lighting, and noise are at the right level to make your bedroom a conducive environment to sleep in. Your bed should feel comfortable and if you have a pet that sleeps in the room with you, consider having the pet sleep somewhere else if it tends to make noise in the night.

5. Reduce stress 

There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed. Examples include progressive muscle relaxation (perhaps with audio tapes), deep breathing techniques, imagery, meditation, and biofeedback.

6. Use Natural down duvets or 100% cotton sheets

Natural down duvets and 100% cotton sheets are the best bedding to keep you cool at night. Cotton is both temperature regulating and sweat-wicking. Which helps prevent the nasty night sweats from going off.

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