Sleeping poorly is a very common problem for those in peri-menopause and menopause. Emotional issues and medical conditions are also common causes of insomnia. Having good sleep hygiene can improve our health by strengthening our immune system. We need to sleep well in order to allow the body to repair, and to feel energized all day.
Try to honor your natural circadian rhythm by going to sleep at the same time every night. Relaxation techniques can be very helpful in reducing insomnia. You might need to do this under the supervision of our physician or therapist. Stress disrupts our sleep so try to read or listen to something to promote relaxation before bedtime. If relaxation breathing and other methods fail:
Are you getting enough of the following nutrients that promote good sleep from your diet? This would include potassium, magnesium, and calcium to name a few.
A few other things to consider:
The pillow and mattress must be comfortable
Make sure the room is set to a comfortable temperature
Try chamomile tea at night
Get outside daily for some sunshine and fresh air
Try to exercise daily- not right before bedtime
No caffeine in the afternoon or evening
No cell phone or computer use before bedtime
If you would like to attend the lecture, contact me at email@example.com for the lecture invitation