Now, I must be honest out the gate. My sleep health is something I am currently working on in my perimenopause journey. It might be the trickiest part in this stage for me thus far. I have been focused on it for a few months hoping to gain some nightly consistency. With that said, I have tried several things, individually and as a collective. Some nights are better than others, but my general research has turned up a few things you might find helpful in your quest for a consistent good night's sleep during perimenopause.
When I first started to notice how bad my insomnia was becoming, I immediately tried to figure out some ways to combat it. I can recall occasional nights of waking up for a couple of hours before dozing back off, but nowadays it seems worse. My first line of defense for a good night's sleep is creating a relaxing sleep environment. For me, the room should be cool, dark, and quiet. I have a fan I cut on, I use blackout curtains, and I will use ear plugs to silence the noise of others who do not go to bed as early as I do. This set up in the evening helps me feel comfortable and helps my body embrace sleep a little better.
Another important part of my nightly routine could also fall under creating the right environment, but I will deal with it separately because it can be an issue on its own. Night sweats. One minute I am cold, and all snuggled up, and the next I am sweating even with a fan on and the heat off in the winter. It is a bit of a back and forth some nights and it can be difficult. Being aware of the kind of material you are sleeping in and on is helpful. Things like “stay cool” pajamas help when our body temperature increases. There are many kinds, and they come in different styles like pajama pants, shorts, and gowns. I have each of these and use them at different times. Other items to consider are moisture wicking sheets and breathable blankets to allow good air flow while you rest.
Winding down, and creating a relaxing environment also helps set the tone for the evening. Things like stretching, cutting off screen time, and playing relaxing sounds help calm the mind and body. I like to start winding down about 45 minutes to an hour before my bedtime. I work hard to cut off my TV and phone to avoid stimulating blue light. I like to turn on ambient sounds, and do about 10 minutes of static stretching. This simple routine starts the process of easing into a space where my body is ready to receive rest. “Routine” being a keyword here, because it is said that having a consistent nightly routine is also beneficial to getting good sleep during perimenopause.
Perimenopause and insomnia are no joke, but these techniques are easy ways to start working towards better sleep health. Other suggestions I have heard about include a magnesium glycinate supplement, HRT, and even sleep aids. I would highly recommend you talk with your physician before trying any of these like I did. While my goal would be to stay as natural as possible, I am planning to try the magnesium supplement. I thought I was taking one this whole time, but I found out it was not the correct form, so I would like to see if adding this to my routine might help. I am still undecided about venturing into the world of HRT, but I will never say never, and while I have tried a low dose sleep aid, it didn't help much after a few doses.
Overall, I see this as a process, and what might work for one may not work for another. Do your research and consult with a professional as well as others who have been on this journey before you. The techniques here are ones you can implement now to see if something works for you. In the meantime, I will keep trying, and the moment I get a consistent 8 hours of sleep I will report back to you, and I would appreciate it if you let me know what is working for you.
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