Stop counting sheep

As a woman in my 50s, sleep can be a fickle friend. The stressors now differ from those when my children were young. The consequences of a restless night seem to linger longer and impact more than just my energy levels these days. Over the past several years, perimenopausal and menopausal symptoms have added to the difficulties of achieving a restorative night's sleep. Understanding the link between sleep deprivation and chronic health issues like diabetes, heart disease, and an increased risk of dementia later in life, I've embarked on a mission over the past few years to optimize my sleep, boost my energy, and feel rejuvenated after a night in bed, rather than exhausted. I'm here to share my five tips for regaining your rhythm and waking up refreshed most days.

A woman sleeps peacefully in a cozy bed, wrapped in soft blankets, as morning light filters through the blinds.

Tip #1 Maintain a consistent sleep schedule.

Choose a schedule that works for you. Personally, I need more sleep than most to function optimally, so I make sure to turn off the lights by 10:30 PM and wake up at 7:00 AM daily. This time is very important to me, and I try to avoid setting appointments that could disrupt this routine. If I can turn off the lights before 10:00 PM, that's even better, as it means more sleep for me!

Tip #2 Create a sleep routine.

Your body thrives on habits. By sticking to a consistent sleep routine, you signal to your brain that it's time to wind down. Washing my face, brushing my teeth, and reading in bed cue my brain and body that sleep is near and it's time to relax. Drinking tea, journaling, meditating, or practicing Yoga Nidra are also excellent ways to establish a routine that prepares you for sleep.

Tip #3 Keep it dark and cool.

If you can see your hand in front of your face, your room is too bright for a good night's sleep. Using blackout blinds or a sleep mask can help block out excess light. You'll also want to adjust your thermostat. The optimal temperature for a good night's sleep is between 60 and 66 degrees. Personally, I prefer my room much cooler, much to my husband's dismay, but that's what blankets are for. A cooler environment helps our bodies cool down before and during sleep, which is crucial for our sleep cycle as it influences the release of melatonin, the sleep hormone.

Tip #4 Be conscious of when and what you eat and drink.

Eating too close to bedtime, even within two hours, can adversely affect your sleep. Our bodies can't rest while digesting. You might also notice increased heartburn with age if you eat too close to bedtime. What I'm about to say next may not be popular, but here it is: alcohol negatively impacts your sleep. Our liver works extra hard to process alcohol; that 3 AM wake-up after a glass of wine is essentially our liver saying "here you go you asked for it." As a side note on drinking alcohol for women of a certain age, if you're taking bio-identical hormones, alcohol is contraindicated due to the increased risk of cancer. I can provide more information on that in a future post or feel free to reach out to me.

Tip #5 Minimize blue light exposure.

We live in an era of perpetual light. Centuries ago, people didn't face this issue. They lived according to the sun's rhythms. The invention of the lightbulb initiated a chain reaction that significantly affects our sleep. What can you do? As evening approaches, dim the lights in your home. Consider the color of your bulbs; are they warm or bright white? Limit your device usage as much as possible. If you need to use your phone, computer, or watch TV, wear blue light-blocking glasses. These glasses will filter out the blue light from your screens that disrupts melatonin release and affects your sleep.

So there you have it! My tips for achieving a better night's sleep. I understand the struggle is real, and it sometimes feels like you'll never feel rested again. I'm here to assure you it's within reach, and improving your sleep quality will have a positive ripple effect on your overall health and happiness. So, what's one tip you can start implementing today? Feel free to leave a comment below or contact me to schedule your complimentary 30-minute health call. I'm eager to hear about your sleep improvements.