By: Red Hot Mamas
Published: September 11, 2015
Dear Red Hot Mamas,
Can you please provide me with some tips to help me fall asleep? Since menopause, I’m having a difficult time getting a good nights sleep. I hope you can help me.
Poor sleep can affect your health and it’s good that you are looking for solutions. Here are some ways which might help:
- Maintain a sleep schedule and stick to it. Try to go to bed the same time every night and wake up the same time each morning.
- Cool down your bedroom. When you reduce your body temperature your brain is able to release the sleep hormone “melatonin”.
- Invest in room darkening window shades it your windows are letting in too much light. You might also want to wear an eye mask.
- Don’t watch TV or stay on your computer in your bedroom. It’s far too stimulating.
- If you find you are jumping around like a Mexican jumping bean and haven’t fallen asleep in 15 minutes, get up and move to another room. Then do something like reading a good book or poetry.
- Listen to a calming CD of lullabies, or white noise. There are inexpensive white noise machines available.
- Spray lavender scent on your pillows and sheets.
- Remember that exercise can be beneficial. It helps reduce insomnia. However, you should not exercise in the evening. Work out about 5 or 5 hours before going to bed.
- If necessary, talk to a therapist. A therapies may be able to teach you techniques to overcome insomnia.
- Watch your consumption of alcohol. It may help you fall asleep, but you will find yourself waking up a few hours thereafter and then will be unable to go to sleep again.
Talk to your doctor if these strategies just don’t work for you.