There are so many health affects attributed to the lack of sleep. As a woman over 50, I find that getting a good night sleep is not as easy as it was in my 30’s and 40’s. Since I was on a mission to find out how to change that cycle, I realized that my lack of sleep was yet another symptom of Menopause. Can we all agree that Menopause is definitely the gift that keeps on giving?
As we enter Menopause our estrogen production decreases and slows down our sleep hormone. Primarily because estrogen helps to increase serotonin, and serotonin makes melatonin, the hormone that regulates sleep. This means, if you find you are getting less sleep and feeling tired most days, it could be another symptom of menopause.
There is no doubt that lack of sleep means that you will likely be tired the day after. However, there are certainly other reasons as to why you should focus on getting restful sleep on a consistent basis. According to the National Institutes of Health, a good night’s rest heals and repairs your body, helps support a healthy balance of hormones, affects how your body reacts to insulin, and affects your body’s ability to fight germs and sickness.
Also, for those of us who are always on a mission to lose the dreaded 5-10 pounds, the lack of sleep drives us to crave the processed and sugary treats. It seems that when you are sleep deprived your desire for these types of foods gets stringer and your ability to resist them also diminishes.
Therefore, if you want to live a healthier life after 50, you need to prioritize your sleep and establish good sleep habits. Based on my experience and what I’ve learned from others, I have compiled a list to help you get started. Read on to learn some tips to help you get the restful sleep your body needs.
Consistency is key for better sleep
One of the key factors in getting a good night’s sleep is consistency. This means going to bed around the same time each night and waking up at the same time each morning. You may find that this is easier during the weekdays than it is on the weekend, but as much as possible try and stay consistent with your sleep schedule.
Get ready for bed
Before you settle in to watch your favorite TV show, make sure you are ready for bed. This is going to be different for everyone, but at a bare minimum it would be brushing your teeth and putting your pajamas on. Whatever it is that you typically do every night prior to going to bed. This way if you do dose off watching TV, it will be less shocking to your body when you wake up and want to slip into bed.
Curb your late night Blue Light to improve your sleep cycle
Late night TV, computer, and phone is wreaking havoc on your sleep routine. This is because their blue light disrupts your body’s ability to prepare for sleep and blocks the sleep hormone we talked about earlier, melatonin. You should try and limit these activities an hour or two before bedtime. If this is the only time you are able to watch your favorite TV series, you may want to consider investing in a pair of blue light blocking glasses.
Stop drinking caffeine late in the day
If you are someone who drinks caffeine late in the day, this could be disrupting your sleep. You may find you can easily fall asleep but wake up in the middle of the night restless. If that is the case, it could be the caffeine that is prompting an irregular sleep pattern. Everybody’s tolerance for caffeine is different. But if you struggle to sleep through the night, try and avoid caffeine after 12PM.
Get hydrated early
It is very important to get enough water throughout the day. However, if you find that you are waking up once or twice a night to go to the bathroom, you may want to monitor your hydration schedule. If possible, try and drink most of your water prior to 5:00 PM.
Stop eating 2-3 hours before your consistent bedtime
It’s best if you can eat your heavier meals earlier in the day, and eat lighter closer to your bedtime. Try and stop eating 2-3 hours prior to bedtime. If you need a snack, then eat something light and that is easy to digest.
Dim lights as it gets closer to bedtime
At the end of the night, you also want to start signaling to your body that it is time to shut down. The first step in doing that is to start dimming the lights about 2 hours prior to the time you plan to go to bed.
Meditation gets your body ready for sleep
Mediate, yoga, pray, listen to a podcast or do something else that allows your mind and body to start shutting down. If you listen to a podcast, make sure it is something that will relax and not excite you. The key is to get your mind and body to refocus and relax.
Take a bath or shower
Take a shower or bath an hour or so before bedtime. What else is needed to be said on this one? What is more relaxing than a nice warm bath or shower to get yourself ready for a good night sleep?
Make sure the room is cool enough
The room temperature can make a huge difference in how well you sleep. Your bedroom temperature should be between 65-68 degrees Fahrenheit. Your body temperature naturally drops as you sleep, so keeping the room cool will help you stay comfortable.
Blackout curtains
To get a restful night’s sleep, your room should be as dark as possible. If you don’t already have blackout curtains, you may want to consider getting them.
Writing pad and pen next to your bed
Many people wake up in middle of the night thinking about things that they need to do for the next day. Often the ideas keep churning and they become restless since they’re afraid they will forget. For these instances, keep a pen and pad next to your bed so you can write them down and get back to sleep. I started doing this a couple years ago and it was a game changer for me.
Put your phone into sleep mode
To ensure you are not tempted, you should put your phone on sleep mode. This setting prevents you from hearing the texts and emails that are being sent to you. If you don’t know they are there you will not be tempted to look. You can also set a bedtime schedule on your phone, so that it will alert you when it is close to your bedtime. This helps you to keep a consistent routine.
No alcohol
Like it or not you are more likely to not get a good night’s sleep after drinking alcohol. Now that doesn’t mean you need to ban alcohol from your life but do understand that on those days that you do partake, your sleep will be more restless.
Go outside shortly after you wake up
As shared earlier, it is important to have consistency with your sleep schedule. One way to help regulate your consistency is by getting outside and seeing the sunlight shortly after you rise. This signals to your body that the day is beginning, helps you wake up, and starts forming a healthy pattern.
Keep Balance in your life
All work and no play does not make a happy or restful life. It is important that you keep balance in your life and get pleasure from the things you enjoy. Read more about getting balance in your life here.
These simple tips will help you to finally get the sleep you need. We often take getting a good night’s sleep for granted but it’s crucial that we start prioritizing it. Sleep plays such a vital role in our overall health and overall happiness.
Once you’ve had an opportunity to try some of these tips, please comment below and let me know if they’ve helped you.