This is the first in a weekly series of helpful tips pulled from the “Appetizer” sections of each chapter in The Menopause Menu book.
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Chronic sleep disruption is alarming in its insidious nature. It has many medical as well as psychological impacts, some of which can be quite serious.
Sleep is often underappreciated in our 24/7 world. Yet, when you don’t get a good night’s sleep, so many aspects of the next day are impacted: energy, food cravings, and mental focus, to name just a few.
Our circadian rhythms and sleep patterns naturally change as we age and may also distinctly shift during menopause. Regardless of origin, a change in sleep habits can be unwelcome, as we are often creatures of habit.
We can usually rebound from one bad night. However, when a good night’s sleep seems like a distant memory, there is a problem.
I am a big fan of bedtime rituals. We often think about this in the context of kids—bath, bedtime story, snuggle time, lights out—but it is just as valid for adults, especially as we age. Some of these rituals overlap with sleep hygiene fundamentals.
Rituals can re-train our brains. Think about driving back home on a long road trip where you pass a certain landmark on the highway, and you instinctively know that home is about 20 minutes away. Well, if you train your brain to anticipate sleep after certain rituals, it can have the same effect.
I discourage any important household discussions close to my bedtime. You know, finances, downsizing, buying a car, world events, and so on. I know that these topics will get my brain fired up, and I won’t be able to settle down to sleep.
I like to play a word game on my mobile phone (with the screen set on yellow with low-level brightness and sound off), which is just stimulating enough to keep my focus at first, but eventually becomes repetitive or downright boring, and I get quite sleepy after a short period of time. There is now a huge industry of apps catering to bedtime rituals that help calm the brain and prepare for slumber.
I do keep a small notepad and pen on my nightstand just in case something important jumps into my thoughts. I make a very short note to myself and then mentally dismiss it as “done” so I don’t have to continue thinking about it.
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From The Menopause Menu, available here on Amazon—an all-in-one giftbook, medical guide, and recipe book for navigating menopause!