Sleep Training isn’t Just for Babies
Jersey City
October 4, 2024
Hi there!
Sleep issues, whether it’s trouble getting to sleep or waking up and then having trouble getting back to sleep, are awful. Lack of sleep affects how you feel (tired and lousy), how you look (tired) and how you perform at work (poorly). You need a good night’s sleep. This means getting 7 to 8 hours of uninterrupted sleep. Easier said than done?
In perimenopause and menopause sleep can be challenging. Maybe hot flashes or night sweats wake you up. And even if you aren’t suffering from hot flashes, hormonal fluctuations can disrupt your sleep patterns. Melatonin levels also change with menopause and age. No wonder you can’t sleep!
Here are some recommendations which may help.
1. Develop a bedtime ritual. Try going to bed and waking up at the same time every day. And make sure that your bedroom is dark, quiet and cool rather than warm. Your bedroom should be for sleeping, sex and light reading. Keep your TV out of the bedroom. Turn off blue lights and devices ½ hour before bedtime. Do some meditation or deep breathing to wind down and signal to your body that it’s time to rest.
2. Eat foods that have a calming effect on your nervous system. Avoid caffeine, alcohol, sugar and spicy foods which are stimulating and can keep you awake. Drinking chamomile tea or tart cherry juice has been known to promote sleep. Try not to eat right before bed. This puts your nervous system into a sympathetic mode when it should be in a parasympathetic mode. Digestion is work and your body needs to rest.
3. If nothing seems to help, talk to a CBT specialized therapist. CBT (cognitive behavioral therapy) is the gold standard for sleep issues. You can find a specialist through The Society of Behavioral Sleep Medicine: www.behavioralsleep.org. Or reach out to me and I can refer you to someone.
Do you have any tips or tricks you use to help you sleep better? I’m sure there are sleep apps like Calm or maybe there is an essential oil that does the trick for you.
And more...
· Thanks to everyone who came to my online class, “Reading Nutrition Food Labels”. There was a question about hydrogenated oils and where to find them listed on the label. FYI – Never buy a product if it has hydrogenated oils. Hydrogenated oils are not listed under fats (which is where they should be listed) but rather, you will find them included in the list of ingredients. Any questions, send me an email by hitting reply to this email.
· Last week I wrote about self-care and asked if anyone had some tips. Michelle Goitia got back to me and said she had signed up for Sharon Salzberg’s class, “Kindness in a Fractured World”. It’s an online 7-day course. She’s also making yoga dates with friends. I like it! Thanks for sharing. Anyone else have something to share?
· It’s time to start getting your 2025 planners. Already, yikes! I found a company that makes pretty planners and wellness journals. Strawberry Goose. I may just have to get their wellness planner.